Picture this: you’re lacing up your running shoes for that 6am jog when you realise you haven’t fueled up properly. Your stomach feels empty, but you don’t want something heavy that’ll weigh you down. Does it sound familiar?
Here’s where the dynamic duo of honey and matcha comes into play. These two superfoods might just be the clean fuel your running routine has been missing.
Why Runners Need the Right Pre-Run Fuel
What you eat before running can make or break your performance. Too much food and you’ll feel sluggish. Too little and you’ll hit an energy dead end halfway through your route.
So you want sustained energy that kicks in fast but doesn’t crash. That’s exactly what honey and matcha deliver when you know how to use them right.
Benefits of Matcha for Athletes
So many runners ask, “Is matcha good for runners?” and the answer is a resounding yes. Matcha isn’t just another trendy green powder, it’s a legitimate performance enhancer that has been helping athletes for centuries.
Here’s what makes matcha special for runners:
● Sustained Energy Release: Unlike coffee which gives you a quick spike followed by a crash, matcha contains L-theanine. This amino acid works with caffeine to provide smooth, sustained energy that can last 3-4 hours. Perfect for those longer runs.
● Mental Focus: Running isn’t just physical. The L-theanine in matcha promotes calm alertness, helping you stay mentally sharp throughout your run. No more zoning out and missing that pothole.
● Antioxidant Power: Matcha contains 137 times more antioxidants than regular green tea. These help fight exercise-induced oxidative stress, potentially reducing muscle damage and speeding recovery.
Benefits of Honey for Athletes
Now let’s talk about honey. This isn’t just about satisfying your sweet tooth, it’s about strategic fueling.
Honey contains both glucose and fructose in nearly perfect proportions for athletic performance. The glucose provides immediate energy while fructose offers sustained fuel. It’s like having a sprint and marathon runner on your energy team.
Research published in the Strength & Conditioning Journal found that honey performs just as well as commercial sports gels for maintaining blood glucose levels during exercise. But fortunately, honey comes without artificial ingredients or hard-to-pronounce chemicals.
The Perfect Combination
Is it okay to mix honey with matcha? Yes it is. Not only is this combination safe, it’s actually brilliant for performance.
The pairing works because matcha provides caffeine for immediate alertness and sustained energy, while honey delivers quick and sustained carbohydrates. Together, they cover all your energy bases without the artificial ingredients found in most sports drinks.
● Better Absorption: The natural sugars in honey can actually help your body absorb the beneficial compounds in matcha more effectively.
● Taste Factor: Let’s be honest, straight matcha can be pretty bitter. Honey makes it genuinely enjoyable to drink, which means you’re more likely to stick with this healthy pre-run ritual.
● Gentle on the Stomach: Both ingredients are naturally gentle on your digestive system, reducing the risk of mid-run stomach issues.
Choosing Your Pre-Run Beverage
When runners ask about the best tea for runners to drink, matcha consistently ranks at the top. Here’s how it stacks up against other popular options:
● Matcha vs. Green Tea: Matcha contains about 70mg of caffeine per serving compared to green tea’s 25mg. Plus, you’re consuming the entire leaf, not just steeping it.
● Matcha vs. Black Tea: Black tea has similar caffeine levels but lacks the L-theanine content that makes matcha’s energy so smooth and sustained.
● Matcha vs. Coffee: Coffee delivers more caffeine (95mg), but it often comes with jitters and crashes. Matcha provides cleaner energy that’s easier on your stomach.
The honey addition makes matcha even more effective for runners by providing the carbohydrates your muscles need for sustained performance.
How to Use Honey and Matcha Before Your Run
Here’s your game plan for optimal pre-run fueling:
Timing: Consume your honey-matcha drink 30-45 minutes before running. This gives your body time to absorb the nutrients without feeling full.
Ingredients:
- 1 teaspoon high-quality matcha powder
- 1-2 tablespoons raw honey
- 8-10 oz warm (not boiling) water
- Optional: squeeze of lemon for extra vitamin C
Preparation: Whisk the matcha with a small amount of warm water first to prevent clumps, then add honey and remaining water. Stir until completely dissolved.
If you don’t have time for all that whisking and mixing, we have the perfect thing for you: our Organic Honey with Matcha. It’s pre-mixed with the perfect ratios, so you just need to stir a spoonful into warm water and you’re good to go. Same performance benefits, zero prep time.
Customising for Your Running Goals
● For Short Runs (Under 45 minutes): Use 1 tablespoon of honey with your matcha. You need quick energy but not necessarily sustained fuel.
● For Long Runs (Over an hour): Go with 2 tablespoons honey. The extra carbohydrates will help maintain your energy levels throughout extended efforts.
● For Morning Runners: This combination is perfect since it provides gentle awakening energy without the harsh caffeine spike that might disrupt your natural rhythm.
Conclusion
Honey and matcha are legitimate performance tools for runners who want clean, effective fuel. The combination delivers sustained energy, mental clarity, and genuine health benefits without the artificial ingredients found in many commercial sports products.
And the beauty of this combo is its simplicity. You don’t need to worry about ingredient lists or artificial additives. Just high-quality matcha and pure honey.
Ready to give it a try? Get your jar of Organic Honey with Matcha from our honey shop and start with a spoon pre-run to see how your body responds. Subsequently, you can adjust based on your run length and intensity. Your taste buds and your running performance will thank you.
References
Good & Proper Tea (2022). Matcha - Your new running partner. Retrieved from https://www.goodandpropertea.com/blogs/all/matcha-your-new-running-partner
Matcha Tea Lovers (2024). 10 Benefits of Consuming Matcha for Runners. Retrieved from https://matchatealovers.com/blogs/blog/10-benefits-of-consuming-matcha-for-runners
Bee Inspired Goods. Top Benefits of Honey For Athletes: Boost Performance & Recovery. Retrieved from https://beeinspiredgoods.com/blogs/honey-and-health/benefits-of-honey-for-athletes