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The Best Time To Drink Green Tea for Maximum Benefits
Oct 10, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

The Best Time To Drink Green Tea for Maximum Benefits

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 11 min read
The Best Time To Drink Green Tea for Maximum Benefits

The best time to drink green tea is a topic that stirs curiosity among enthusiasts and health-conscious individuals alike. The best time is typically an hour after breakfast or before a workout

Sipping green tea during these times can enhance digestion, boost metabolism, and provide a gentle, sustained energy boost without the jitters. This simple timing trick ensures you harness the full potential of green tea's health-promoting properties. 

So, let's delve deeper and understand why these moments might just be your perfect tea times, making every sip count towards a healthier you!

After Breakfast for Digestion and Metabolism Boost

After Breakfast for Digestion and Metabolism Boost

Consider reaching for a warm cup of green tea an hour after you've enjoyed your morning meal. Here's why this timing is ideal:

  • Enhanced Digestion: Drinking green tea after a meal can aid in digestion. The anti-inflammatory properties of green tea (1) help soothe the digestive system, making it easier for your body to process the nutrients you've just consumed.
  • Metabolism Kickstart: Consuming green tea post-breakfast sets your metabolism in motion. The compounds in green tea, especially catechins, enhance metabolic rates (2), assisting in weight loss efforts (3).

Remember, green tea contains caffeine, so if you're sensitive to it, monitor how it affects you throughout the day. 

But generally, for most people, green tea consumption after breakfast is a fantastic way to kickstart the day with a boost to your digestion and metabolism. Adding green tea to your morning routine for energy helps you feel refreshed and ready to tackle the day's tasks. 

Pre-Workout for Fat Burning & Steady Energy Release

Pre-Workout for Fat Burning & Steady Energy Release

Green tea isn't just a calming beverage; it's also a fantastic pre-workout companion. Here's how a cup before your exercise can rev up your session:

  • Enhanced Fat Burning: The green tea catechins, particularly EGCG, promote fat oxidation (4). What does this mean for you? Drinking green tea before exercising can help your body burn fat more efficiently, supporting your weight loss (5) or fitness goals.
  • Steady Energy Release: Unlike coffee, which can give a quick energy spike in the morning, the combination of caffeine and L-theanine in green tea provides a more sustained and focused energy boost. This means you can enjoy improved endurance and concentration during workouts without the jittery aftermath.
  • Support for Heart Health: Regular green tea consumption is linked to improved heart health (6). With its ability to assist in managing high blood pressure and cholesterol levels, a pre-workout green tea can be a heart-friendly choice. 

Incorporating green tea into your pre-workout routine can provide an extra edge in your fitness journey. Not only does it enhance your exercise performance, but it also contributes to your overall well-being, making it a win-win addition to your healthy lifestyle.

Take Green Tea Mid-Morning or Mid-Afternoon to Boost Your Focus

Take Green Tea Mid-Morning or Mid-Afternoon to Boost Your Focus

Mid-morning or mid-afternoon slumps are common, but green tea can be your secret weapon to overcome them. Here's why these are the ideal times for a green tea break:

  • Sustained Mental Clarity: Green tea is good not just for your body but also for your brain function (7). The amino acid L-theanine, found in green tea leaves, works synergistically with caffeine to enhance focus and cognitive function without the usual caffeine crash. This makes a cup of green tea mid-morning or mid-afternoon perfect for recharging your mental batteries.
  • Gentle Energy Lift: Unlike the abrupt jolt from coffee, the caffeine in green tea provides a more gradual and sustained energy lift. Drinking green tea extracts or brewing a cup during these times can help smooth out energy dips and keep you alert and focused.
  • Stress Reduction: Mid-morning or mid-afternoon can often be stressful as work or daily tasks pile up. Green tea contains compounds that help reduce stress and promote relaxation (8), aiding in a more focused and calm state of mind. This is one of the reasons people use green tea for anxiety.
  • Enhanced Productivity: Your productivity can soar with improved brain function and a calm yet alert state. A green tea break is not just a pause from work; it's a strategic move to enhance your productivity, efficiency, and output for the rest of the day.
  • Choosing the Right Time:Mid-morning, around 10-11 AM, or mid-afternoon, between 2-3 PM, are generally the best times to enjoy green tea for a mental boost. These are the times when most people experience a natural dip in energy and focus, making them ideal for a green tea pick-me-up.

Incorporating green tea into your mid-morning or mid-afternoon routine can transform your day. Not only does it provide a moment of tranquility, but it also enhances your mental clarity and energy, helping you navigate through your tasks with ease and focus. 

Times to Avoid Drinking Green Tea

Times to Avoid Drinking Green Tea

Green tea is a powerhouse of benefits, but timing is everything. Here's when you might want to skip the green tea to ensure it's only doing you good:

  • Before Bed: Green tea contains caffeine, which can disrupt your sleep cycle if consumed too close to bedtime. Unlike other caffeinated drinks, green tea provides a gentler boost, but it can still keep you awake if enjoyed late in the evening. To ensure a night of uninterrupted, quality sleep, avoiding green tea in the hours leading up to bed is best. Opt for a caffeine-free tea (or herbal alternative) if you want a bedtime beverage.
  • On an Empty Stomach: While green tea is good for many aspects of health, its acidic nature can irritate the stomach lining when consumed on an empty stomach, leading to discomfort or even ulcers for sensitive individuals. To avoid this, ensure you've had something to eat before your green tea, especially if you're prone to gastric issues. This helps neutralize the acid and protect your stomach.
  • With Meals: Tea polyphenols, especially in green tea, can inhibit iron absorption from your food. This is particularly crucial if you're consuming iron-rich foods or have an iron deficiency. To mitigate this, try to consume green tea between meals rather than with them. If you enjoy sweet foods or other caffeinated drinks, these can also impact iron absorption, so be mindful of your overall diet.

FAQs About The Best Time To Drink Green Tea

How Many Cups Of Green Tea Can I Drink In A Day?

Most health experts suggest that 2-3 cups daily are sufficient to enjoy the health benefits of green tea without overconsuming caffeine. 

However, individual tolerance varies, so you must consider your sensitivity to caffeine and any specific health conditions you might have. Always listen to your body and consult a healthcare provider if unsure.

Can I Have Green Tea When I'm Feeling Stressed Or Anxious?

Yes, you can drink green tea when stressed or anxious. Green tea contains L-theanine, an amino acid known for its calming effects on the brain, which can help reduce stress and promote relaxation. 

However, since green tea also contains caffeine, be mindful of your intake if you're particularly sensitive to caffeine, as it can sometimes exacerbate anxiety. Moderation is key, and if you find caffeine affects your stress or anxiety levels, you might want to opt for decaffeinated green tea instead.

Can I Drink Green Tea In Empty Stomach?

Drinking green tea on an empty stomach is generally not recommended because it can lead to acidity and discomfort for some individuals. The tannins in green tea can increase stomach acid, leading to nausea, an upset stomach, or even ulcers in sensitive individuals. 

Drinking green tea after a meal or with a light snack is better to buffer the effects and protect your stomach lining. If you prefer to drink tea early in the morning, consider eating something small first to mitigate any potential negative effects.

Key Takeaways

Green tea is a formidable ally in health and wellness, wielding a host of benefits from its verdant leaves. As you navigate the ebb and flow of your daily routines, remember that this ancient brew isn't just a beverage; it's a well-being ritual. 

Be it for energy, tranquility, or health, green tea offers a versatile solution—but like any powerful tool, it demands respect and understanding. Listen to your body, embrace the wisdom of moderation, and transform a simple cup into a cornerstone of your health odyssey.

Now, it's your turn to steep in the conversation! Have you experienced the magic of green tea in your life? Or perhaps you're brewing some thoughts and questions? 

Pour them out in the comments below. Let's create a blend of ideas as rich and diverse as the tea itself. Your insights could be key to someone else's journey to a healthier, happier life. Comment now, and let the infusion of ideas begin!

We Would Love To Here Your Comments Leave A Comment


  1. Anti-inflammatory Action of Green Tea, (1),
  2. Effects of green tea extract on overweight and obese women with high levels of low density-lipoprotein-cholesterol (LDL-C): a randomised, double-blind, and cross-over placebo-controlled clinical trial, (2),
  3. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes, (3),
  4. The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms, (4),
  5. Green tea for weight loss and weight maintenance in overweight or obese adults, (5),
  6. Green Tea Catechins and Cardiovascular Health: An Update, (6),
  7. Green tea effects on cognition, mood and human brain function: A systematic review, (7),
  8. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review, (8),

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