6 Best Pre-Workout Teas for Performance (A Definitive Guide)

Black tea is one of the best options for making a pre-workout drink.

The main reason for this is that it contains a reasonable amount of caffeine, which can have a very positive effect on training performance and mental focus [1].

More on the exact benefits shortly.

But there are also many herbal teas that have a positive impact on your body, overall health, and exercise routine.

The great thing is that when you know what types of tea work well, you can either create your own blend or simply ask for one that supports an active lifestyle in your health food store.

But before I get a list of the ideal pre-workout teas to drink, let me first show you what kind of benefits you can expect from getting into this habit.

When you’re heading into tough workout routines, one thing that will be on your mind is at what stage you’ll start to feel tired.

That’s when your mental strength becomes important to ignore the muscle aches and keep going.

The later that fatigue sets in, the more successful your workout will be.

And there is evidence that drinking green tea on a regular basis can improve your endurance while also triggering fat loss [4].

4. Faster Recovery

Dealing with post-workout muscle recovery and muscle soreness by drinking tea was a new concept for me.

But studies have shown that catechins from tea leaves can positively impact muscle inflammation [5].

This is a natural chemical substance that you find in particularly high doses in green tea.

Now, you might have heard me shout “no pain, no gain” at the gym a few times. But reducing inflammation doesn’t just have an impact on pain.

It can also help with post-workout muscle tissue repair as vital nutrients should get into muscle fibers more easily.

Oolong tea is a Chinese tea that is almost as popular as green tea and is consumed a lot more than pu-erh tea.

First of all, it has about a third of the caffeine as a cup of coffee, but still enough to have a positive effect on your training [11].

But Oolong tea also contains magnesium and potassium. These are important for two reasons.

Using magnesium before or after a workout plays a key role in muscle function during exercise and recovery times [12]. It’s the one thing you should take if you regularly get cramps in your muscles.

And potassium is an electrolyte that will help your body stay properly hydrated [13].

“Humans evolved on a high-potassium diet, full of plant foods, and our kidneys are well adapted to excrete excess intake of this mineral.”

- Donna P. Feldman, MS, RDN, Active.com.

4. Matcha Tea

Matcha tea is a great natural pre-workout alternative if you don’t like the flavor of green tea. I find it has a more subtle taste, and it’s quite nice to drink cold as well.

Like its green cousin, Matcha is full of antioxidants.

But what I found most interesting is that it also contains some L-theanine.

When this amino acid is combined with caffeine, it can provide a boost in brain function and mental alertness that might help with a mid-workout slump [14].

In addition to its rich antioxidant content, matcha tea contains a beneficial amino acid called L-theanine. This remarkable amino acid has been shown to promote relaxation and calmness while simultaneously improving mental focus and alertness.

By combining caffeine's natural energising effects with L-theanine's soothing properties, matcha tea offers an energizing and balanced boost that enhances productivity and concentration throughout the day.

Ginger tea is known to have a very beneficial effect on the immune system, but what’s more interesting is that it can help with lowering inflammation in the body [15].

For athletes, that can have a very positive impact on muscles and joints that come under a lot of strain during high-energy workouts.

There’s also evidence that it helps with focus, which can help get you through training sessions and to your fitness goals faster [16].

6. Milk Tea

Drinking a pre-workout milk tea is another good option.

Some people have suggested that adding milk to black teas can have a negative effect, but studies have shown that this isn’t true [17].

The benefit of having some milk tea comes through the added protein in milk that can help with muscle building [18]. It might only be a small amount, but it’s a completely natural protein as nature intended.

Don’t mistake this for white tea, which is a very specific type of unfermented tea leaf.

But keep in mind that milk isn’t that easy to digest and could cause stomach pain during training, especially on an empty stomach.

Studies have shown that chamomile extract and tea can have a calming effect that is almost like a sedative [20].

It’s one of the most common all-natural alternatives to sleeping tablets, and you’ll find it in many brands of nighttime tea.

And while having a better night’s sleep can help you better repair muscle damage from exercise, this is not a good effect to experience at the gym.

That’s a time when you want your mind to be sharp and focused.

Mint Teas

My grandmother always told me to have mint tea for stomach issues, and I still have a cup after large meals during bulking phases.

But there’s one thing that it’s missing.

As a naturally caffeine-free tea, you lose all the benefits that come from this stimulant [21]. Yes, you can drink it any time of day, but there’s no scientific evidence that it will boost your performance.

There are better options listed above that can make a significant difference.