The Best Tea Drinks for Pre-Workout and Post-Workout

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Tea is a fantastic beverage that can complement your fitness routine both before and after your workout. Whether you’re looking for an energy boost to power through your exercise session or seeking a soothing drink to aid in recovery, there’s a tea that fits the bill. In this blog post, we’ll explore the best tea drinks for pre-workout and post-workout to help you maximize your performance and recovery.

Best Tea Drinks for Pre-Workout

1. Green Tea

Green tea is an excellent pre-workout beverage due to its moderate caffeine content and high levels of catechins, especially epigallocatechin gallate (EGCG). These compounds can enhance fat oxidation and improve exercise performance.


  • Boosts metabolism
  • Improves endurance
  • Provides a moderate caffeine boost


  • Brew 1 teaspoon of green tea leaves in hot water (about 175°F or 80°C) for 2-3 minutes.
  • Avoid boiling water to prevent bitterness.

2. Matcha Tea

Matcha, a powdered form of green tea, offers a concentrated dose of caffeine and antioxidants. The L-theanine in matcha provides a calm alertness, reducing the jitters that sometimes accompany caffeine consumption.


  • Enhances focus and concentration
  • Provides sustained energy
  • Rich in antioxidants


  • Whisk 1 teaspoon of matcha powder with a small amount of hot water (175°F or 80°C) until frothy.
  • Add more water or milk for desired strength and texture.

3. Yerba Mate

Yerba mate contains a unique combination of caffeine, theobromine, and theophylline, which work together to provide a sustained energy boost, improve focus, and enhance physical performance.


  • Increases energy and alertness
  • Improves mental focus
  • Contains a blend of stimulants for balanced energy


  • Steep 1-2 teaspoons of yerba mate leaves in hot water (not boiling) for 3-5 minutes.
  • Strain and enjoy.

Best Tea Drinks for Post-Workout

1. Rooibos Tea

Rooibos tea is rich in antioxidants, including aspalathin and quercetin, which help reduce inflammation and oxidative stress. It’s also caffeine-free, making it a good choice for evening workouts.


  • Reduces inflammation
  • High in antioxidants
  • Caffeine-free


  • Steep 1-2 teaspoons of rooibos tea leaves in boiling water for 5-7 minutes.
  • Strain and enjoy.

2. Ginger Tea

Ginger tea is excellent for reducing muscle soreness and inflammation due to its anti-inflammatory properties. It can also aid digestion and help with post-workout nausea.


  • Reduces muscle soreness
  • Anti-inflammatory
  • Aids digestion


  • Slice a small piece of fresh ginger root and steep it in boiling water for 10-15 minutes.
  • Strain and add honey or lemon for extra flavor.

3. Turmeric Tea

Turmeric tea, also known as golden milk, has powerful anti-inflammatory properties thanks to curcumin. It’s great for muscle recovery and reducing post-workout inflammation.


  • Reduces inflammation
  • Aids in muscle recovery
  • Rich in antioxidants


  • Combine 1 teaspoon of turmeric powder with warm milk (dairy or plant-based) and a pinch of black pepper.
  • Optionally, add honey and other spices like cinnamon or ginger for additional benefits and flavor.

Tips for Optimal Results

  • Hydration: Ensure you stay hydrated by drinking plenty of water along with your tea.
  • Timing: Consume pre-workout tea about 30-60 minutes before exercise for the best effects. Post-workout tea can be enjoyed immediately after or within an hour post-exercise.
  • Personal Preference: Choose the tea that best suits your taste and body’s response. Everyone’s reaction to caffeine and other compounds can vary.

Incorporating these tea options into your fitness routine can enhance your workout experience and support your recovery. Enjoy the benefits of these wonderful teas as you work towards your fitness goals!