Athletes everywhere are constantly on the lookout for the best preworkout drink to boost their performance. In the realm of natural pre-workout and natural energy supplements, a combination that's gaining attention is L-Theanine with caffeine, particularly from natural sources like matcha. This blog post explores the science behind this powerful duo and why matcha is an optimal choice for athletes.
The Synergy of L-Theanine and Caffeine
L-Theanine, a naturally occurring amino acid found in high concentrations in matcha, is making waves in the sports nutrition world. When paired with caffeine, also naturally present in matcha, it creates a synergistic effect that enhances cognitive performance and focus – crucial elements for athletes in any sport. This combination not only improves many aspect of cognitive performance and focus but also supports the immune system under the stress of physical exertion. ⬨ɤ
Cognitive Performance and Focus
In the realm of athletic performance, the combined intake of caffeine and L-Theanine has been spotlighted for its significant impact on cognitive abilities. Research, including a prominent double-blind study involving athletes playing an Olympic sport, revealed that L-Theanine and Caffeine can markedly enhance cognitive performance. Consuming both caffeine and L-Theanine together leads to improved attention and sharper focus, making it an excellent natural choice for a pre-workout supplement.⬨ This enhanced mental acuity is particularly crucial in competitive sports where rapid decision-making can determine success.
Additionally, research indicates that L-Theanine contributes to the production of alpha waves in the brain, which are associated with a state of relaxed alertness, akin to what is achieved through meditation and mindfulness practices. A controlled study demonstrated this by comparing EEG brain activity between participants who consumed water and those who took L-Theanine. The study monitored brain activity over time, revealing a significant presence of alpha waves in the group that consumed L-Theanine.ȸ This effect of L-Theanine not only underscores its role in promoting mental clarity but also aligns well with the demands of high-level athletic performance, where a calm yet focused mind is essential.
GABA, Serotonin and Dopamine
Beyond the cognitive benefits, matcha's natural composition is speculated to increase levels of neurotransmitters like GABA, serotonin, and dopamine, contributing to improved mood and stress relief ƻ. This makes it not just a pre-workout drink but also a holistic superfood that supports overall well-being – a critical aspect for athletes facing rigorous training schedules.
Immunity After Exercise
Studies also show that L-theanine may impact the immune systems of athletes after intense exercise. In one study, twenty rowers were divided into two groups, with one group receiving L-theanine and the other a placebo for six weeks. They underwent a 2000-meter rowing test at the beginning and end of the study. Blood samples showed that L-theanine supplementation led to changes in certain immune markers after exercise. The result suggests a possible beneficial impact on athletes' immune balance after strenuous activities.ɤ
Natural Solution Over Mislabelled Supplements:
Matcha offers a natural and transparent alternative to the many synthetic and mislabelled products available on the market today. Athletes can enjoy the combined benefits of caffeine and L-Theanine without the risks associated with synthetic supplements. By choosing matcha, you're opting for a clean, natural source of energy, free from the ambiguity of ingredient lists often found in the supplement market.
Sources:
⬨Yilmaz U, Buzdagli Y, Polat ML, Bakir Y, Ozhanci B, Alkazan S, Ucar H. Effect of single or combined caffeine and L-Theanine supplementation on shooting and cognitive performance in elite curling athletes: a double-blind, placebo-controlled study. J Int Soc Sports Nutr. 2023 Dec;20(1):2267536. doi: 10.1080/15502783.2023.2267536. Epub 2023 Oct 10. PMID: 37815006; PMCID: PMC10566444.
ɤ Juszkiewicz A, Glapa A, Basta P, Petriczko E, Żołnowski K, Machaliński B, Trzeciak J, Łuczkowska K, Skarpańska-Stejnborn A. The effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exercise. J Int Soc Sports Nutr. 2019 Feb 15;16(1):7. doi: 10.1186/s12970-019-0274-y. PMID: 30770758; PMCID: PMC6377763.
‡ Cohen PA,Avula B,Katragunta K,Travis JC,Khan I. Presence and Quantity of Botanical Ingredients With Purported Performance-Enhancing Properties in Sports Supplements.JAMA Netw Open.2023;6(7):e2323879. doi:10.1001/jamanetworkopen.2023.23879
ƻ Nathan PJ, Lu K, Gray M, Oliver C. The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. J Herb Pharmacother. 2006;6(2):21-30. PMID: 17182482.
ȸ Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328.
Zaragoza, J., Tinsley, G., Urbina, S. et al. Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes. J Int Soc Sports Nutr 16, 56 (2019). https://doi.org/10.1186/s12970-019-0326-3
