While I adore my morning coffee, tea has properties which are absolutely incredible. Nestling up with a mug during these chilly winter months has more benefits than keeping you cozy! These are a few of my very favourites- For each, you’ll find how they work physiologically, some bomb.com scientific journals for in-depth reading if you’re interested, additional benefits, and a recipe!
The Physical Performance Protagonist: Green Tea
How it Works:
The below study describes how green tea boosted energy expenditure by 4% in a sample of 10 males, which I think is super cool! Essentially, increased energy expenditure can help to change your body composition (lower fat percentage), which in turn, can affect your performance in the gym and in life.
[Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation
· Increases metabolic rate
· May decrease risk of cardiovascular disease
· Chemopreventive agent against a wide range of cancers
[Tea and Health: Studies in Humans](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055352/)
Brew a pot of green tea and chill in the fridge overnight. In a blender, combine 1 cup chilled green tea, the juice of 1 lemon, a handful of ice, and a sweetener of your choice if you’d like! The added lemon has benefits as well, including immunity and mind-muscle connection boosting properties.
The Brain Function Booster: Black Tea
How it works:
1) Consumption of caffeinated black tea prompts noradrenaline production which increases heart rate and muscular contraction.
2) Occupies receptor in the brain designed for adenosine (our brains create more of this throughout the day which causes us to become increasingly tired) and inhibits it from latching on, allowing us to feel more awake.
3) This inhibition allows dopamine and glutamine (natural stimulants also produced in the brain) to act at full efficiency, improve memory and retain time, and provide a mood boost.
Recipe Idea: Spiced Thai Tea
Brew a pot of black tea. Combine a 1:1 tea to coconut milk ratio, mix with cinnamon, vanilla extract, and sweetener of choice with a frother or blender.
The Winter Fatigue Warrior: Peppermint Tea
How it Works:
Consumption of peppermint can increase the amount of oxygen concentration in the brain, resulting in an energy boost. The below article has all of your fun fatigue-fighting facts!
· Soothes upset stomach and gas
· Antibacterial properties for Immune System
Recipe Idea: Peppermint Hot Chocolate
Blend 1/2 cup strong brewed peppermint tea, 1 cup cashew milk, sweetener of choice, 1 tbsp cocoa, and 1/4tsp xanthan gum. Heat to a simmer and serve.
The Digestion Defender: Dandelion Root Tea
How it works:
While detoxifying the liver, dandelion root can cause the release of excess bile, assisting in digestion and reducing symptoms such as cramping, bloating, and constipation.
· Relieves heartburn
· Natural diuretic: allows liver to eliminate toxins
Recipe Idea: Drink it warm!
For this one, a longer steeping time is best! Boil a pot of water and steep a tea bag for 8-10 minutes.
Wishing you all a Wednesday of peak physical performance, enhanced cognitive function, reduced fatigue, and fantastic digestion!
Keep rocking on my friends,