Matcha Green Tea in Sport: Effects on Metabolism, Physical Performance, and Recovery - A Narrative Review of Human and Animal Studies

Abstract

Background. Matcha green tea is a powdered form of Japanese green tea, rich in catechins, caffeine, theanine, and other polyphenols. These compounds may support cognitive function, reduce stress, influence gut microbiota, and improve exercise performance, making matcha a promising beverage for active individuals. 

Aim. This narrative review aimed to summarize and evaluate current evidence from human and animal studies on matcha’s effects on cognitive performance, stress, gut microbiota, metabolism, and exercise outcomes, particularly in athletes. 

Materials and Methods. A structured search of PubMed and Google Scholar up to 2026 identified 21 relevant studies. Keywords included “matcha”, “sport”, “exercise”, “metabolism”, “athletes”, “cognition”, “stress” and “gut microbiota”. Findings were summarized and analyzed narratively. 

Results. Matcha intake was linked to improvements in attention, executive function, emotional perception, and sleep quality. It also enhanced gut microbiota composition and increased fat oxidation during moderate-intensity exercise. These effects were seen across healthy adults and athletes, though study designs and matcha doses varied.  

Conclusions. Matcha green tea shows potential as a functional beverage supporting both mental and physical performance. Further standardized and longer-term studies are needed to confirm these benefits and determine optimal consumption strategies for athletic populations.