MATCHA FOR GYM LOVER
PRE & POST WORKOUT
FUEL
Achieving optimal performance during your workouts requires proper nutrition and energy support. One powerful ally in your fitness journey is matcha. Known for its rich antioxidant content and unique properties, matcha can be the perfect pre and post-workout fuel to enhance your performance, aid in recovery, and promote overall well-being.
PRE-WORKOUT BENEFITS
Matcha contains a combination of caffeine and L-Theanine, providing a gentle and sustained energy lift without the crash or jitters associated with other caffeinated beverages.
Energy Boost :
The L-Theanine in matcha promotes a state of relaxed focus, helping you stay mentally sharp and engaged during your workout routine.
Increased Focus :
Matcha has been shown to boost metabolism and promote fat oxidation, suporting your efforts to achieve a learner physique.
Fat Burning :
The unique combination of caffeine and other beneficial compounds in matcha can improve endurance, allowing you to push through challenging workouts and reach new levels of performance.
Improved Endurance :
POST-WORKOUT BENEFITS
The antioxydants in matcha, such as catechins, help reduce inflammation, support muscle recovery, and alleviate post-workout soreness.
Muscle Recovery :
Matcha is rich in antioxydants, which help protect cells from oxidative stress and contribute to overall health and vitality.
Repair and Anti-Aging :
Matcha contains various nutrients that support a healthy immune system, which is crucial for maintaining overall well-being, especially after intense workouts that may temporarily weaken the immune system.
Immune Support :
Note : Integrating matcha into your pre and post-workout routine can provide you with a natural and sustainable source of energy, enhance focus and endurance, support muscle recovery, and contribute to your overall fitness journey. Whether you choose to enjoy matcha as a refreshing beverage, a smoothie, or incorporate it into tasty recipes, its numerous health benefits make it an excellent choice for pre and post-workout fuel. So, grab your matcha, lace-up your workout shoes, and elevate your fitness game with the power of this vibrant green superfood.
Your body will thank you.
MATCHA ENERGY BALL
1 cup dates, pitted
1 cup almonds (or pistachio)
2 tablespoons matcha powder*
1 tablespoon coconut oil
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Pinch of salt
Desiccated coconut or matcha powder for rolling (optional)
Ingredients
Place the dates in a bowl and cover them with warm water. Let them soak for about 10 minutes to soften
In a food processor, combine the almonds and matcha powder*. Pulse until the almonds are finely ground.
Drain the dates and add them to the food processor along with the coconut oil honey or maple syrup, vanilla extract, and salt.
Process the mixture until it forms a sticky dough that holds together when pressed.
Scoop out tablespoon-sized portions of the dough and roll them into balls using your hands.
If desired, roll the energy balls in desiccated coconut or matcha powder for added flavor and presentation.
Place the energy balls in an airtight container and refrigerate for at least 30 minutes to firm up.
Enjoy these Matcha Energy Balls as a pre-workout snack or as a healthy pick-me-up throughout the day.
Instructions
Note: These Matcha Energy Balls are not only delicious but also packed with nutrients, making them a great choice for a quick and energizing snack to fuel your workouts or provide a boost of energy during your busy day.
*Matcha Wellness culinary grade is an ideal ingredient for cooking and preparing snacks.
MATCHA PROTEIN SMOOTHIE BOWL
1 frozen banana
1/2 cup frozen berries (such as strawberries, blueberries, or raspberries)
1 cup spinach or kale leaves
1 scoop of your favorite plant-based protein powder
1 tablespoon matcha powder**
1/2 cup unsweetened almond milk (or any other plant-based milk)
Toppings: sliced fruits, nuts, seeds, coconut flakes, granola, etc.
Ingredients
In a blender, combine the frozen banana, frozen berries, spinach or kale leaves, protein powder, matcha powder**, and almond milk.
Blend on high speed until smooth and creamy. If the mixture is too thick, add a little more almond milk to achieve the desired consistency.
Pour the smoothie into a bowl.
Top with your favorite toppings, such as sliced fruits, nuts, seeds, coconut flakes, or granola.
Serve immediately and enjoy your Matcha Protein Smoothie Bowl as a nutrient-packed post-workout meal or a satisfying breakfast option.
Instructions
Note: This Matcha Protein Smoothie Bowl is a delicious and refreshing way to refuel your body after a workout. Packed with protein, antioxidants, and greens, it provides a nourishing boost to support muscle recovery and overall well-being.
* I've switched to plant-based protein due to allergies to several ingredients in whey protein, and it has been an excellent substitute for me. However, you can opt for your preferred whey protein. I'm currently using Optimum Nutrition, which is a well-known and proven supplement brand. Its taste is satisfying and it needs no introduction in the world of sports supplements.
** We highly recommend Yamasan matcha powder for smoothie bowls due to its unique flavor profile that perfectly balances a hint of bitterness with a gentle sweetness. Its taste harmonizes exceptionally well with the various fruits blended into your smoothie. Available Here.
MATCHA CHIA PUDDING
2 tablespoons chia seeds
1 cup unsweetened almond milk (or any other plant-based milk)
1 tablespoon pure maple syrup or honey
1 teaspoon matcha powder
Optional toppings: fresh berries, sliced almonds, shredded coconut
Ingredients
In a bowl, combine chia seeds, almond milk, maple syrup (or honey), and matcha powder. Stir well to ensure the matcha powder is evenly distributed.
Let the mixture sit for about 5 minutes, then stir again to break up any clumps of chia seeds.
Cover the bowl and refrigerate for at least 2 hours, or overnight, allowing the chia seeds to absorb the liquid and create a pudding-like consistency.
Before serving, give the pudding a good stir. If desired, add your favorite toppings such as fresh berries, sliced almonds, or shredded coconut.
Instructions
Note: Feel free to adjust the sweetness level by adding more or less maple syrup or honey according to your preference. Indulge in the creamy and nutritious Matcha Chia Pudding, packed with antioxidants and omega-3 fatty acids, for a satisfying and healthful treat after your workout or as a delightful breakfast option. This simple and nutritious recipe combines matcha with chia seeds, plant-based milk, and a touch of sweetness. It's a great post-workout snack or even a pre-workout breakfast option.
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