Cutting Back on Energy Drinks? This Ancient Beverage Can Boost Workout Performance and Improve Focus Without the Caffeine Crash
The older we get, the heavier caffeinated drinks we used to know and love don't sit as well as they did once upon a time. Whether your several cups of coffee leave you with uncomfortable jitters or you feel a slight twinge in your chest after downing a loaded energy drink you probably shouldn’t be having so late in the day, it can still be tough to kick the old habit. Rather than quitting caffeine cold turkey, more people are starting to explore healthier alternatives, such as yerba mate.
This centuries-old South American drink is made by steeping the leaves of the yerba mate plant in hot water to create a beverage known as mate. A cup of steeped mate provides roughly 70 mg of caffeine, putting it slightly below most traditional drip coffee and just above green tea. These days, brands like Yerba Madre have even started brewing it into ready-to-drink cans for easier consumption.
"What makes yerba mate distinct is that it delivers caffeine alongside other naturally occurring compounds, including theobromine, which is found in chocolate, as well as several vitamins, minerals, and polyphenols," says Chris Mohr, PhD, RD, and Sports Nutrition Advisor for Yerba Madre. "Theobromine is often associated with a smoother, more uplifting energy and mood benefit, which may help explain why yerba mate tends to feel a bit more balanced and less jittery than other caffeinated beverages."
So, what's the benefit of swapping yerba mate for your caffeine-laced energy drinks and pre-workout? One study found that pre-ride mate consumption can increase power output in cyclists, which may theoretically translate to improved performance. Other research has suggested that yerba mate consumption can increase fat oxidation during submaximal exercise by up to 24 percent, which may help improve endurance and overall metabolic efficiency.
"The findings might be related to the caffeine, but also to the fact that mate is a rich source of phenolic compounds that can independently support performance and recovery," Mohr shares.
With its unique combination of caffeine, vitamins, minerals, and antioxidants, many of which aren’t typically found together in other beverages, yerba mate could be a worthwhile addition to your beverage lineup.