Yerba mate has become a secret weapon among the world’s top athletes.
What makes this drink so special? What does the research say?
This article gives you a full overview of the yerba mate tea benefits and risks, lets dive in.
Energizing benefits
Lasting energy
It’s true that yerba mate contains caffeine, but it doesn’t stop there. It also contains theobromine and theophylline. This combination contributes to a smoother and more stable energy release compared to coffee.
This stable energy release improves both mental and physical performance. Why does it do this? Precisely because the risk of energy drop is reduced (Heck, et al., 2007). This is ideal for those who need to stay focused with high energy throughout long days. See the difference between coffee and yerba mate below:
Vitamins and minerals
Yerba mate is full of important vitamins and minerals that support the body’s metabolism. In other words, the body’s ability to convert food into energy. As well as using or storing nutrients such as carbohydrates, fats and proteins.
Research shows that yerba mate contains vitamins B1, B2 and C, which are essential for both energy and the immune system (Lutomski, et al., 2020).
It also contains minerals such as potassium, essential for the electrolyte balance in the body. As well as magnesium and iron, which are necessary for muscle function.
Restitution
Anti-inflammatory
Research from Lutomski et al (2020) shows that yerba mate has anti-inflammatory properties. The tea contains the nutrients polyphenols and saponins. These antioxidants help regulate inflammation in the body, which promotes recovery.
Pereira Panza et al (2016) wanted to investigate the issue of recovery even further. The study consisted of 12 men, where the participants were randomly divided into two groups. One group drank yerba mate, while the other group drank water. They then tested the groups against each other after intense physical exercise.
The results showed that the group that drank yerba mate recovered 8.6% faster than the group that drank water. They also had higher levels of antioxidants in their blood.
Understand the risks
Caffeine content and overconsumption
Yerba mate is known for its caffeine content. It is important to be aware that too much caffeine can lead to some side effects.
Several studies, including those by Lutomski et al (2020), show that an excessive intake of yerba mate can cause nervousness and palpitations. Especially in people who are sensitive to caffeine.
Yerba mate is not recommended for:
- Children
- Pregnant women
- People with high blood pressure
If you are still eligible, you should still adjust your drinking habits. We recommend a maximum of 0.5 to 1 liter per person for daily use.
Yerba mate in your lifestyle
To implement yerba mate into your lifestyle, you need to start with a new habit. And as with any change, it takes some effort, especially in the beginning.
But why not follow the lead of the world’s best athletes and create your own ritual to unleash your potential.
How is it done?
Conclusion
Yerba mate provides a natural energy boost without the crash you often get from coffee. It’s also rich in vitamins, minerals and antioxidants, boosting both mental focus and physical energy.
Yerba mate also has anti-inflammatory properties. This contributes to optimized physical recovery.
Recovery and lasting energy are essential elements in sports. So it’s only natural that athletes like Messi and Suarez (soccer) and Alcaraz (tennis) have yerba mate as a performance ritual.
However, as with all caffeinated products, it is important to be aware of risks such as nervousness or heart palpitations with high consumption.
To implement yerba mate into your lifestyle, the biggest challenge is to create a new habit. This is challenging, but provides great value once the habit is in place.
Read more about yerba mate and weight management here.
Questions and answers
1. What are the health benefits of yerba mate?
Yerba mate is rich in vitamins such as B1, B2 and C, and minerals such as potassium, magnesium and iron. These nutrients support the body’s energy metabolism and immune system.
It also contains antioxidants (polyphenols and saponins) that help reduce inflammation, promoting faster recovery after exercise and physical activity.
2. What is yerba mate?
Yerba mate is a South American caffeinated tea made from the leaves of the Ilex paraguariensis plant. It contains caffeine, theobromine and theophylline, which together provide a smooth and lasting energy release. Yerba mate is popular among elite athletes for boosting both mental and physical performance without the quick energy crash coffee can provide.
3. How to make yerba mate tea?
1. Fill the cup
Fill the cup halfway with yerba tea.
2. Shape the slope
Hold your hand over the cup and tilt it to the side so that the yerba tea forms a slope.
3. Moisten the leaves
Pour lukewarm water down the slope to about halfway up. Leave to infuse for 1-3 minutes.
4. Position the bombilla
Insert the bombilla into the slope so that a V-shape is formed.
5. Add hot water
Pour hot water (below the boiling point, approx. 70-80 degrees) into the slope. Spit out the first refill,
which is often the bitterest. Enjoy the rest of the refills from the thermos.
4. What are the risks of drinking yerba mate?
Excessive consumption of yerba mate can lead to caffeine-related risks such as nervousness and palpitations.
Yerba mate is not recommended for children, pregnant women or people with high blood pressure. By staying within the recommended daily amount, the risk is significantly reduced.
