Matcha has become difficult to miss. It is in your morning latte, your favourite wellness café and probably somewhere on your Instagram feed. Its unmistakable green colour has turned matcha tea into one of the most recognisable wellness drinks of the moment.
But matcha is far from a new wellness trend. Behind the modern iced matcha latte is a centuries-old Japanese tradition, along with an interesting combination of caffeine, L-theanine and naturally occurring plant compounds. From claims about better focus to matcha before a workout, there are plenty of reasons why people are adding it to their routines.
So, what are the real matcha benefits, and does matcha actually deserve the hype?
Matcha was around long before Instagram
Although matcha feels very modern, powdered tea has a much longer history. Tea traditions travelled from China to Japan centuries ago, with tea cultivation becoming established around Kyoto and Uji from the late 12th century onwards. Matcha later became closely connected to the Japanese tea ceremony, where preparing and serving tea developed into a highly considered ritual.
Traditional Japanese matcha is made from tencha, tea leaves that are shaded before harvesting, then steamed, dried and finely ground into powder. Unlike ordinary green tea, where the leaves are infused in water and removed, you consume the powdered leaf itself when drinking matcha.
That difference is part of what makes matcha green tea unique. While matcha may be trending now, the drink itself has centuries of culture and tradition behind it.
Why matcha feels different from coffee
One reason people are swapping their second coffee for matcha is its naturally occurring combination of caffeine and L-theanine, an amino acid found in tea.
Caffeine can support alertness and attention, while research suggests the combination of caffeine and L-theanine may have modest benefits for certain aspects of attention and cognitive performance. However, responses vary, and the evidence is not a reason to think of matcha as a productivity shortcut.
When comparing matcha vs coffee, it is also important to remember that matcha still contains caffeine. If caffeine affects your sleep or makes you feel restless, timing matters. An afternoon matcha is not automatically sleep-friendly simply because it is green tea.
Rather than seeing matcha as a caffeine-free alternative to coffee, think of it as another way to enjoy caffeine. Whether coffee or matcha works better for you ultimately comes down to your preferences, caffeine sensitivity and daily routine.
Can matcha support your workout?
The relationship between matcha and exercise performance is one of the more interesting areas behind its wellness reputation.
Caffeine itself has a well-established role in exercise performance, with research finding benefits across areas including endurance, strength and power. Because matcha contains caffeine, drinking matcha before a workout could potentially offer some of those effects, although a typical serving is not the same as a standardised sports caffeine supplement.
Small studies specifically involving women have also found increased fat oxidation during moderate-intensity walking after matcha consumption. However, these findings should not be overstated. Increased fat oxidation during one workout does not automatically translate into greater fat loss or dramatically better fitness.
For an everyday workout, a matcha before a Pilates class, gym session or walk may simply be an enjoyable way to get a little caffeine beforehand. It can fit naturally into an active lifestyle without needing to become another performance or fat-loss hack.
What about matcha antioxidants?
Another reason matcha benefits receive so much attention is its naturally occurring plant compounds. Matcha contains polyphenols, including catechins, which are also found in regular green tea.
These matcha antioxidants are one reason the drink is frequently associated with health and wellness. But drinking matcha does not compensate for a diet lacking fruit, vegetables, whole grains and other nutrient-rich foods.
A better way to look at matcha is as one of many plant-based foods and drinks that can contribute to a varied diet. You do not need to drink it every morning to be healthy, and one ingredient alone will never transform your health.
How to make matcha part of your routine
If you want to start drinking matcha, you do not need an elaborate morning ritual. Whisk matcha powder with a small amount of warm water until smooth, then add more water or your preferred milk. For an iced matcha latte, simply pour it over plenty of ice.
Quality matters particularly if you drink matcha without lots of milk or sweetener. A good matcha should have a vibrant green colour and a fresh, slightly grassy, umami flavour rather than tasting overwhelmingly bitter.
And if you simply prefer coffee? There is no compelling reason to force yourself to switch.
Perhaps that is the best way to look at the matcha hype. It is an old Japanese tradition finding a new audience, and one that can offer caffeine, flavour, naturally occurring plant compounds and a small moment of ritual in your day.
Matcha is not a miracle drink, and it does not need to be. When you enjoy it, it can simply be another considered addition to a balanced, active lifestyle and certainly something with more behind it than an Instagram trend.
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