Sports drinks should enhance our performance, accelerate the regeneration of our muscles, refresh us and also taste good.
Teas can naturally fulfill all these properties, making them an alternative to synthetic sports drinks. Each tea has different properties and is suitable for various training routines at different times of day. This page is intended to give a brief summary of how you can optimize your everyday sports activity with tea.
Drinking tea is primarily about hydration. During and after training we perspire, losing large amounts of water, sodium and potassium. Depending on the training activity, we have to consume different amounts of water. In general, a quantity of 2-3 liters of water per day is assumed. In an intense and persistent workout in which we sweat a lot, quite a bit more is required. For training sessions or competitions lasting more than one hour, it is therefore advisable to ensure sufficient water supply before and during this effort to prevent a shift in the water and electrolyte balance, thus avoiding dizziness, muscle cramps, nausea and decline of performance. Tea can help with water intake. However, a pure water supply should not be waived.
The benefits of tea are in that the water is naturally enriched with important nutrients from the tea leaves and can be manipulated to your taste and temperature needs. As far as the ingredients are concerned, you first have to differentiate between 2 types of teas. Between classic teas derived from Camelia Sinensis (the actual tea plant), and tea-like infusions (such as fruits and herbal teas).
Ingredients in classic teas (Camelia sinensis):
Caffeine stimulates the central nervous system and keeps you awake. This can bring that extra push you need for your training. To a lesser extent, it stimulates the metabolism and can accelerate the burning of fat. In sports, it not only promotes endurance and speed. A study with cyclists found that tea was able to improve their maximum oxygen uptake. The results were best when the athletes drank the tea two hours before training.
The protein content of the tea is remarkable. Based on the dry weight of young leaves, 10-20% may be present. Protein is important for our performance, building material for our body cells and supports wound healing. It increases the absorption capacity for other nutrients.
L-Theanine is an amino acid (a protein building block). It can buffer the effects of caffeine. Thus, the combination of caffeine and L-theanine provide a sustained energy boost and a longer concentration capacity. It could also have an immunity boosting effect.
This is especially true in the form of matcha, where the whole leaf is drunk. This results in a higher intake of protein and caffeine.
In tea, contained quantity elements are potassium, calcium and magnesium.
Potassium is involved in the regulation of pH in our body and plays an important role in the transmission of impulses to the nerves. It also plays an important role in the transmission of electrical impulses to muscle or nerve cells. If the potassium level is too high or too low, muscular dysfunction may occur.
Calcium is the most abundant mineral in the body in terms of quantity. It is responsible for building and maintaining bones and teeth. In addition, calcium is involved in muscle contraction and plays an important role in cellular signal transduction.
Magnesium prevents muscle spasms. It is a natural anti-stress remedy that regulates blood pressure and prevents cardiac arrhythmia.
Trace elements contained in tea are manganese, fluoride, iron and zinc.
Manganese is an essential trace element in many enzymes and thus participates in the regulation of metabolism.
Fluoride is especially important for acid protection and is used for caries prophylaxis.
Iron is important for metabolic regulation and oxygen transport in blood.
Zinc participates in cell division as well as in the metabolism of carbohydrates, fats, proteins, nucleic acids and other micro-nutrients. Without zinc, healing processes can take place only to a limited extent, and hence the same applies to muscle building.
The phytochemicals in tea include flavonoids, phenolic acids and saponins. Although phytochemicals have not yet been counted among the essential (vital) nutrients, their health significance is increasingly becoming the focus of scientific research. They obviously have a big impact on the metabolism. They should also be able to influence the blood pressure positively and have anti-inflammatory and antibacterial as well as neurological effects. A detailed assessment of the role of phytochemicals in humans is given by the DGE (German Nutrition Society) and a list of related literature on the subject. (DGE, 2012)
Catechins - EGCG
Catechins are polyphenolic plant metabolites from the flavonoid group. The EGCG (epigallocatechin gallate or epigallocatechin-3-gallate) is considered the most important active ingredient of the tea. It belongs to the catechins and makes up a high proportion of the dry matter in tea. EGCG is considered a powerful antioxidant. After training, the catechins in tea can shorten the recovery time, because they are able to help in the regeneration of muscle fibers damaged by stress.
Tea leaves are particularly rich in vitamins. In the tea, contained vitamins are B, C, E and K. Vitamin E and K are fat-soluble vitamins. Vitamins B1 to Vitamin B12 and Vitamin C are water-soluble.
Vitamin B1 (thiamine) is a water-soluble vitamin. The body needs it to metabolize the nutrients (especially carbohydrates and amino acids) from our food and convert it into energy. Vitamin B1 also supports different nerve functions.
Vitamin B2 is an antioxidant in the cells and is important for energy production.
Vitamin B3 (niacin) is an antioxidant that is particularly important in the liver for the regulation of blood sugar, cholesterol metabolism, gene multiplication, and cell metabolism.
Vitamin C (ascorbic acid) is a well-known antioxidant, which among other things participates in the formation of connective tissue and intercepts free radicals in the body.
Vitamin E is considered a true fountain of youth. In its action as a powerful antioxidant, it slows down the aging process, protects the heart and arteries and strengthens the immune system.
Vitamin K is a fat-soluble vitamin, which is essential for the blood's clotting function.
For an increased intake of vitamins, it is recommended you consume the matcha leaves.
There are many traditional healing uses of essential oils that have been confirmed in modern studies. For example, the effect of essential oils on the hormone levels and on the health of the cell membrane is scientifically recognized. It has long been proven that essential oils can inhibit the growth and multiplication of bacteria.
They protect the cells from free radicals. Free radicals attack the cells and can render them inoperable. The more the cells of an organ are damaged in this way, the worse it is for the organ in question. The antioxidants include vitamins, minerals and phytochemicals, which are mainly absorbed through diet.
All our teas are sugar free by nature. This allows you to decide whether to add honey, agave juice, sugar or other natural sweeteners, unlike synthetic sports drinks. Sugar can be beneficial as an energy supplier in some cases, but it is up to you whether to add it or not.
The ingredients and their dosages are largely related to the different processes for making tea. These methods also lead to the classification of teas.
Tea is differentiated into:
White tea is one of the most expensive teas as it consists exclusively of long leaf buds of the tea plant. A high content of polyphenols makes free radicals harmless and protects the metabolism and the tissue from destruction and degeneration. Due to its high quality, it can be left as original as possible, retaining most ingredients.
Green tea is not an oxidized tea and is only slightly steamed. As a result, the plant retains its natural green and is very rich in its original ingredients. The Japanese green teas used by us are considered to be the best in quality. The Matcha and the Sencha are quite suited for athletes.
The degree of oxidation of yellow tea is between green tea and oolong tea, where it is also in terms of its sporting benefits to settle. Its variety is very limited and the available quantities are low.
Oolong tea is a semi-fermented tea; the oxidation process is stopped in the middle between the green and the black tea. The color is between green and black.
Black tea is the most oxidized. It contains the least ingredients compared to other teas but is richer in caffeine and more flavorful. The caffeine it contains leads to an increased release of so-called catecholamines (adrenaline, dopamine, noradrealine), which can accelerate fat loss many hours after ingestion of the tea.
Pu Erh is named after one of his origins. Pu'er is located in the Chinese province of Yunnan. The Pu Erh tea is made from a subspecies of Camelia sinensis called Qingmao. Unlike the other types of tea, the Pu Erh is a tea that has to ripen. As with wine, the longer the ripening process, the better. The tea is rich in stimulating substances such as caffeine and theobromine, which has caused the German society to warn against excessive consumption.
In summary, the gentler the high-quality tea was grown and processed, the higher its ingredients.
Organic teas also give you the assurance that you are consuming non-pesticide-laden teas. That's why we focus on organic farming and continuously expand our organic range. For teas where certification is not possible, we ensure the highest quality and strict quality controls.
Tea-like infusions (fruit and herbal teas):
Fruits and herbal teas contain many antioxidants, minerals and trace elements and, in contrast to the classic teas, are caffeine-free. In fruit teas, the focus is mostly on hydration and well-being.
Herbal teas generally have more vitamins and essential oils. In general, these teas help the body to relax and balance the bases, which is particularly helpful in case of hyperacidity of the muscles. The essential oils in tea can also help to reduce colds, coughing or unpleasant scratching in the throat. Due to the lack of caffeine, they are especially recommended in the evening.
Instead of just "drinking" the tea, inhaling often helps do good too. Pure chamomile and peppermint teas are especially recommended here.
Practical example of tea in everyday life
For a successful start to your day (depending on the type and personal taste), a matcha or black tea is suitable to make it a little easier. They are certainly a good alternative to morning coffee.
Our matcha leads to the consumption of the whole tea leaf. The result is the increased intake of catechins, amino acids (L-theanine), caffeine, vitamins, minerals and trace elements.
Our Active Tea, made from high-quality Ceylon black tea with apple and cinnamon, is rich in valuable ingredients such as minerals, antioxidants and caffeine. It gets the circulation going and Ceylon cinnamon has a stimulating effect.
Sencha for endurance - increase in performance, fat burning and increased metabolic rate
Our high-quality Sencha is rich in valuable ingredients such as vitamins, amino acids, minerals and antioxidants. It is best drunk in the morning or during the day. Through its invigorating effect, the tea gets the metabolism going and can accelerate the burning of fat.
Regeneration, relaxation, nutrient supply
What is important? Amino acids, fatty acids, essential oils.
Our Regeneration Tea is a special Ceylon green tea with lemongrass. It is rich in valuable ingredients like vitamins, amino acids, minerals and antioxidants.
Due to its fine taste in combination with the lemongrass, it is particularly suitable for the supply of nutrients and thus for regeneration.
White Tea - Silver Tips
A reward for special training sessions
Nutrient supply, base balance, antioxidants, minerals and trace elements
Our Revitalizing Fruits is a fruit tea composition with goji berries and hibiscus and was put together according to a special recipe in Germany. After water, this composition is one of the best ways to provide enough fluid. It contains important vitamins, is unsweetened and contains no caffeine. The very light acidity of the hibiscus also makes it so refreshing.
Our Wellness Tea is a herbal composition, with a touch of orange and honey, was put together according to a special recipe in Germany. Based on the ayurvedic Pitta principle, this composition can enable you to digest, process and switch off sensory impressions and thus promote relaxation. Since it is caffeine-free, it is ideal for relaxing in the evening.
Of course, there are many more teas that offer a variety of nutrients. A varied and balanced diet in all respects is known to be the best basis for sporting successes. Therefore, it is advisable to combine different drinks throughout the day and the week. A one-sided and monotonous diet is in most cases not only wrong, but also difficult to endure.
The information described here is compiled to the best of our knowledge and belief and is up-to-date information. You do not claim to be perfect or equal at all sports. Just as every tea has different properties, the effects of tea and exercise on each person are different. Therefore, the diet and the training should be done under the supervision of nutritionists, trainers and, if necessary, doctors.
We believe that teas can be particularly helpful in endurance sports such as jogging, football, handball, tennis, swimming and cycling as well as strength training and fitness.
Just try it yourself!
Refine and serve tea
A splash of lemon juice not only refines the tea, it also improves the effect. Researchers found that lemon juice or vitamin C improves the body's ability to absorb the antioxidants of green tea.
Even if it takes some getting used to, a pinch of salt will provide you with additional sodium. Sodium is an important component of the water balance that needs to be replenished to the body after intensive sweat-inducing workouts.
Since caffeine is very soluble in water, you can easily reduce the caffeine content in tea with this method; infuse the tea with a little hot water and let the tea infuse for half a minute. Then pour out the water and allow the tea to be drawn a second time. This second infusion is then drunk.
Honey, agave juice, sugar or other natural sweeteners may be beneficial as an additional source of energy in some cases, but it is purely up to you if and how you want to add them.
Hydration with the right temperature.
Even if it is tempting to drink something cold during and after physical activity, the discrepancy between body temperature and a cold drink can be too great. This strains the circulation and is harmful to the body. In addition, the body compensates for the temperature drop by additionally producing heat. Therefore, it is beneficial to consume the tea at a near body temperature.