At Synergy Club, we like to draw inspiration from traditions that have stood the test of time and have scientifically proven benefits. One of these is Japanese matcha tea—a finely ground green tea powder that has become a symbol of healthy living around the world.
Whether you drink it for energy before training, for better concentration at work, or as part of a ritual, matcha has something to offer everyone.
Where does matcha come from?
Matcha has its roots in Japan, specifically in the tea culture that has been developing there for more than 800 years. The tea leaves are grown in the shade to preserve their high chlorophyll and amino acid content. After harvesting, the leaves are steamed, dried, and ground into a fine powder using traditional stone mills.
This method of processing is unique – with regular tea, you steep the leaves and pour off the drink, but with matcha, you consume the entire leaf in powder form. This gives you up to 10 times more antioxidants than regular green tea.
Types of matcha – how to choose the right one
Not all matcha tastes the same, and not all matcha is intended for the same use. The difference lies primarily in the quality of the leaves, the method of harvesting, and the grinding process.
- Ceremonial grade – the highest quality, from the youngest leaves of the first harvest. It has a rich green color, a delicate flavor without bitterness, and is intended for traditional preparation with water only.
- Premium grade – still very high quality, suitable for everyday drinking. The taste is mild but with a slight bitterness, also suitable for matcha lattes.
- Culinary grade – from slightly older leaves, it has a more pronounced, bitter taste and lighter color. Ideal for smoothies, desserts, or baking.
Synergy Tip
If you want matcha as part of a healthy ritual, choose ceremonial or premium quality. Culinary grade has its place mainly in the kitchen, where it is mixed with other ingredients.
Why matcha is popular
- Sustained energy without crashes – contains caffeine, but thanks to the amino acid L-theanine, it is released gradually and does not cause a sharp “drop” in energy.
- Improved concentration and mood – L-theanine promotes alpha brain waves, which are associated with calmness and alertness.
- Rich in antioxidants – especially EGCG catechin, which protects cells from damage caused by free radicals.
- Metabolism support – slightly increases fat burning and promotes endurance during exercise.
- Traditional ritual – preparing matcha is in itself a way to slow down and take a moment for yourself.
Why it is healthy – a scientific perspective
Scientific studies show that regular consumption of matcha can:
- reduce oxidative stress and inflammatory processes in the body,
- support heart health by lowering LDL cholesterol levels,
- improve cognitive function and memory thanks to the synergy of caffeine and L-theanine,
- help regulate weight by slightly increasing thermogenesis.
All this makes it not only a popular drink, but also a functional supplement to a healthy lifestyle.
Study comparing the effects of matcha vs. coffee before and after training performance
Consciousness and performance under stress
In a randomized study, one group of participants received matcha and another received only caffeine. After a single dose, performance (reaction time) improved more in the caffeine group, but after two weeks of regular matcha consumption, it led to better results under psychological stress than caffeine alone. This demonstrates its benefits for long-term concentration and the regenerative effect of PMC.
Fatigue, stress, and adaptation to training
Another study found that regular consumption of matcha during 8–12 weeks of resistance training led to greater increases in strength and muscle mass, reduced subjective fatigue, and lower levels of the stress hormone cortisol compared to a placebo PMCBioMed Central.
Energy with calmness — L-theanine compensates for caffeine
Matcha contains not only caffeine (approx. 60–80 mg per 2 g serving), but also the amino acid L-theanine, which provides energy gradually and without the typical “crash” that sometimes follows coffee consumption Kaze Human Performance+1.
When is matcha better than coffee?
- For focus, not a hectic rush: if you’re looking for calm alertness without nervousness or overload, matcha with L-theanine is a milder alternative.
- For longer-lasting performance: studies show that regular consumption of matcha can promote adaptation to training, increase muscle strength, and reduce fatigue PMC+1.
- If you suffer from stomach problems or sleep issues: matcha is less acidic and less likely to disrupt your sleep compared to the caffeine in coffee verywellhealth.com.
Coffee vs. matcha — what is best for what?
| Situation | Benefits of coffee | Benefits of matcha |
| A quick break before the performance | Immediate and powerful stimulation (higher caffeine dose) | Smoother, without "falling," more focused |
| Long-term benefits | Instant alertness | Better training adaptation, less stress |
| Sensitivity to caffeine | May cause nervousness, stomach problems | Thanks to L-theanine, the energy boost is calmer. |
Matcha may not be universally “better than coffee,” but it offers a different type of energy: sustainable, calm, and supportive of recovery and long-term training. If you’re looking for an alternative to coffee that gives you performance without jitters and supports adaptation and a calm, focused mind, matcha is a great solution.
How to prepare the perfect matcha
Traditional preparation (Japanese tea ceremony):
- Put about 1–2 g of matcha into a bowl (chawan).
- PAdd a small amount of hot water (approx. 70–80 °C, never boiling).
- Using a bamboo whisk (chasen), whisk into a foam using an “M” shape motion.
- By adding water to taste, you can create a stronger (koicha) or milder (usucha) tea.
Modern methods:
- Matcha latte with plant-based milk
- Matcha and fruit smoothie
- Matcha in raw desserts
Matcha at Synergy Club
For us at Synergy, matcha is more than just a drink—it’s part of our protocols for more energy and better performance. It offers a combination of instant stimulation, mental calmness, and long-term health benefits. We often recommend it to clients as a healthier alternative to morning coffee or as preparation before mentally and physically demanding activities.
Tip from us:
Would you like to try it as part of your training or recovery routine? We will be happy to put together a protocol for you that will make matcha a functional part of your journey. Arrange a consultation with us and we will help you plan your day so that your drinks and meals support your goals—whether it’s more energy, better concentration, or overall health.
