You don’t need a PhD in nutrition to feel when your energy’s off.
Midday crashes, foggy mornings, heavy workouts that leave you wiped; we all know the feeling. And while there are shelves full of powders and pills promising to “fix” it, sometimes the best energy support comes from simple, natural ingredients that benefit your body as well.
That’s where honey and matcha come in.
Each one is great on its own, but together, they deliver energy that’s steady, calm, and reliable without the crash you get from energy drinks or strong coffee. But for them to really work, timing matters. So let’s get into it.
What Makes Honey and Matcha So Effective?
Before we talk timing, it helps to understand what these two actually do.
Honey is a fast-digesting carbohydrate made up of natural sugars: mostly glucose and fructose. That means it gives you energy your body can access almost immediately without too much of a waiting time. It's also easier on the stomach than refined sugar, and it doesn’t spike your blood sugar in the same extreme way.
Matcha is a powdered green tea that contains a modest dose of caffeine (about 70mg per teaspoon), plus L-theanine. L-theanine works with caffeine to promote a calm, steady focus instead of the jittery, wired feeling you get from coffee.
That combo is gold. You get quick fuel from honey and long-lasting clarity from matcha.
But now the big question: What is the best time to take matcha? Is matcha better before or after a workout? Keep reading to find out.
The Best Times to Take Honey and Matcha for Energy
1. Before a Workout
Best for: Clean energy, stamina, and focus during exercise
Timing: 20–30 minutes before your session
Taking honey and matcha before a workout makes sense for one simple reason: your body needs accessible energy and mental focus to perform well. That’s especially true if you’re lifting, running, doing yoga, cycling, or tackling anything that lasts longer than 30 minutes.
● Honey gives your muscles immediate fuel
● Matcha keeps your head in the game without the crash
● The antioxidants in both help reduce inflammation post-workout
If you’re training early in the morning, a shake or tea made with honey and matcha is an easy way to fuel up without eating a heavy meal. And if you’re someone who works out after work, this combo gives you the boost you need without interfering with sleep later on.
Pro tip: If your workouts are longer than 90 minutes, sip half before and the rest halfway through.
2. Mid-Morning (10am–11:30am)
Best for: Replacing your second cup of coffee or avoiding a late-morning slump
Timing: After breakfast, before lunch
That late-morning dip in energy is real. Especially if your breakfast was light or you’ve been running on adrenaline since waking up.
This is a smart window to take honey and matcha because:
- Your first cup of coffee might be wearing off
- You’re starting to feel hungry, but it’s not quite lunchtime
- You need to stay mentally sharp for meetings, studying, or errands
A matcha and honey tea (or a quick shake if you’re on the go) gives you a clean lift without causing a crash before lunch. And because it’s easier on your stomach than coffee, it won’t leave you jittery or queasy if your breakfast was small.
3. Before a Mentally Demanding Task
Best for: Studying, writing, working, or anything that needs focus
Timing: 15–30 minutes before you start
Some energy problems are about mental fatigue, not just tiredness. You’ve eaten, you’ve slept, but your brain just isn’t switching on. That’s where matcha’s unique combo of caffeine + L-theanine shines.
Taking it with a little honey helps stabilise blood sugar and provides quick energy to your brain. Together, they create this focused-but-calm state that’s perfect for creative or analytical work.
So if you’ve got a long study session ahead, an afternoon full of Zoom meetings, or even just a long to-do list to knock out, this is a good time to make yourself a cup.
4. Before an Afternoon Slump (2pm–3:30pm)
Best for: A steady lift that won’t interfere with sleep later
Timing: Mid to late afternoon
We all know this one. You’ve had lunch. You’ve been productive. But around 2 or 3pm, your brain says, “nap?” and your body just kind of agrees.
Instead of reaching for another coffee or something sugary, a honey and matcha mix gives you:
● Gentle, sustained energy
● Mental clarity
● No crash by 5pm
● And no sleep issues by 10pm
Because matcha releases caffeine more gradually (thanks to the L-theanine), you get a smoother energy arc that won’t keep you awake hours later.
If you’re sensitive to caffeine or trying to wind down early, just use a smaller amount (say, ½ tsp of matcha and 1 tsp of honey) as it’s enough to lift the fog without overstimulating your system.
5. Skip It After 5pm (Unless You're Working Out)
Unless you’re doing an evening workout or pulling a late shift, it’s probably best to avoid honey + matcha after 5 or 6pm. The caffeine, even in a smaller dose, might still affect your sleep, especially if you’re sensitive.
That said, if you are working out late, this combo can still be useful. Just adjust the amount: go lighter on the matcha and focus on the honey for more of the quick fuel effect.
So… When’s Your Best Time?
It really depends on your schedule and what kind of energy you need:
|
Time |
Why Take It Then? |
|
6am–9am |
Pre-workout fuel or gentle energy before breakfast |
|
10am–11:30am |
Replace second coffee, stay focused till lunch |
|
2pm–3:30pm |
Avoid the afternoon crash without wrecking your sleep |
|
Pre-workout (any time) |
Physical stamina + mental focus |
|
Before deep work |
Calm alertness for studying, writing, thinking |
Conclusion
Honey and matcha aren’t magic. But when you take them at the right time, they offer a kind of support that’s hard to get from most processed supplements.
The goal isn’t just more energy, it’s better energy. The kind that keeps you clear, calm, and steady, no matter what the day throws at you.
Start simple. Try it before your next workout. Or mix a small serving into your morning routine and see how it makes you feel. The timing is up to you — just listen to what your body needs.
References
Nio Teas (2023). Matcha Pre Workout Why You Should Drink it Before the Gym. Retrieved from https://nioteas.com/blogs/matcha/matcha-pre-workout
Crafti Singapore. The 4 Best Times to Drink Matcha. Retrieved from https://getcrafti.sg/blogs/articles/best-time-to-drink-matcha