Do you often start the day with itchy eyes and your hand already on the coffee maker? To keep up, many of us drink more espressos… even if it means ending up nervous or exhausted by the end of the morning. The good news? Some dietitians praise the energizing benefits of a drink that is easily found in the supermarket.
Why dietitians recommend this tea every day
Among the different types of tea, black tea contains the most caffeine. A cup provides around 50 mg, compared to 90 to 120 mg for a coffee. But its interest does not stop there: it also contains L-theanine, an amino acid with particular effects.
“L-theanine works with caffeine to promote calm wakefulness and improve concentration and certain cognitive functions“, explains dietitian Kristin Draayer.
Black tea is also rich in antioxidants, particularly polyphenols (tannins). However, these compounds play a significant role in health.
“Antioxidants fight free radicals in the body, which may reduce the risk of developing certain chronic diseases later in life“, specifies another dietitian, Lindsay Fencl.
By helping to protect the heart and blood vessels, these antioxidants also help maintain daily health.
Black tea: long-lasting energy
Coffee usually results in a quick boost. But this is often followed by a significant drop in energy – two to three hours later.
With black tea, the effect is a little different.
Caffeine is associated here with compounds called polyphenols, which slows its absorption by the body (it is released and assimilated more gradually). As a result, the stimulating effect of black tea can last between 4 and 8 hours. But that doesn’t mean it should be abused.
“Although black tea contains less caffeine than coffee, excessive consumption can cause anxiety, trouble sleeping, increased heart rate, or digestive problems.“, recalls Kristin Draayer.
Current recommendations suggest not exceeding 400 mg of caffeine per day for an adult, and 200 mg during pregnancy.
Another point to know: “Black tea contains tannins that can interfere with iron absorption“, adds the specialist. In case of iron deficiency anemia, it is therefore preferable to drink tea between meals rather than at the same time as a dish rich in iron (like lentils).
How to benefit from the energizing benefits of black tea?
To fully benefit from its effects, preparation also counts. To do this, Kristin Draayer recommends steeping black tea for between 3 and 5 minutes.
“Longer infusion allows more caffeine to be extracted, but also makes the tea more bitter“, she explains.
Ideally, a cup at breakfast, then possibly another in the early afternoon, may be enough to increase your alertness tenfold. On the other hand, it is better to avoid drinking it in the evening so as not to disturb your sleep.
Those looking for a more intense effect can turn to matcha or mate, which are richer in caffeine. In all cases, these stimulating drinks must be accompanied by a balanced diet, good hydration and regular physical activity, to be fully effective.