An activity ritual: tea before you move
Instead of coffee before a walk or workout drink matcha (38–89 mg) or yerba mate (54–80 mg) and move for at least 10 minutes. Keep to the EFSA limit at one time: up to 200 mg.
What you need
- Matcha or yerba mate
- A glass of water
- 10 minutes of movement
How to make it
- Have the drink about 30 minutes before moving.
- Move for at least 10 minutes (walk, stretch, stairs).
- Drink water afterwards.
- Note how you feel and how much caffeine you had.
How much caffeine
A matcha serving has 38–89 mg, yerba mate 54–80 mg, a cup of filter coffee 80–107 mg. EFSA: up to 200 mg at one time and 400 mg a day for adults.
Tips
- We do not promise sports results: this is a ritual idea.
- If you feel jittery, reduce the amount.
FAQ
Is matcha good before a workout?
It can be if the caffeine amount suits you. In our data a serving has 38–89 mg.
How much caffeine is safe at once?
EFSA: up to 200 mg at one time for adults.
Also useful
Sources
- EUFIC: EFSA opinion on the safety of caffeine (2015)
- Medical News Today: matcha caffeine (19–44 mg/g, citing Kochman et al. 2020)
- Markowicz Bastos et al., Acta Farm. Bonaerense 2005;24(1):91–95 (yerba mate)
- Mayo Clinic: Caffeine content for coffee, tea, soda and more
Caffeine figures come from our database (checked 2026-10-24) and vary with the tea and brewing. General information, not medical advice. Amounts in recipes are only a starting point; adjust to taste.