Best Time to Drink Green Tea for a Stronger Metabolism

Green tea is rich in antioxidants and caffeine that can offer a variety of health benefits, including boosting your metabolism. Research suggests that the best time of day to drink green tea for metabolism benefits is in the morning or before exercising.

1. In the Morning

There are several science-backed reasons why you might opt for a cup of green tea in the morning to support your metabolism, which include:

• Green tea’s caffeine content acts as a stimulant—increasing alertness, providing an energy boost, and potentially curbing appetite.
• Studies suggest that caffeine can boost the body’s resting metabolic rate (or RMR), which is a way to measure your metabolism that describes the rate at which food is broken down at rest.
• Green tea is a potent source of catechins, a type of antioxidant that research suggests may support the breakdown of fat and increase your metabolic rate, so you burn more calories.

While much of the research focuses on green tea extract, steeped green tea may also have similar effects on metabolism.

2. Before a Workout

Drinking green tea before exercising may be another option for supporting metabolism.

One study found that taking green tea extract before working out boosted the fat-burning process by 17%. Another study showed that consuming green tea the day before and a few hours before a workout session also increased fat burning.

Green tea’s caffeine and catechins, particularly epigallocatechin gallate (EGCG), also play a role here. Evidence suggests that this potent polyphenol compound, found in abundance in green tea, is especially beneficial for boosting metabolism and encouraging the burning of more calories while at rest.

3. With an Early Meal

The caffeine and antioxidants in green tea support appetite suppression and weight management, which is beneficial when consumed with a meal, especially early in the day, such as with breakfast or lunch.

In addition to boosting metabolism, some research suggests that consuming green tea over a longer period affects the hormones that control hunger and the feeling of fullness. Specifically, green tea may boost levels of leptin (the fullness hormone) and decrease levels of ghrelin (the hunger hormone) in the body, which can have an impact on metabolism and appetite control over time.

Note that because green tea’s caffeine can remain in the body for up to six hours, it’s recommended to avoid consuming this drink with a meal that’s too close to bedtime, like dinner.

Green Tea Nutrition

While the nutrition profile of different types of green tea can vary a bit, a typical 8-ounce (oz) brewed serving of green tea offers the following nutrients:

• Calories: 2.4
• Fat: 0 grams (g)
• Carbohydrates: 0 g
• Fiber: 0 g
• Added sugar: 0 g
• Protein: 0.5 g
• Sodium: 2.4 milligrams (mg)

Green tea is low in calories and other nutrients, but high in antioxidants and trace amounts of various minerals that can support overall health, including magnesium (which helps manage blood sugar levels), potassium (known for boosting hydration), and selenium (which may support the immune system).

Tips for Incorporating Green Tea Into Your Diet

It is considered safe for most healthy adults to consume up to 8 cups of green tea per day. Some tips for incorporating more of this beverage into your diet for metabolism support purposes include:

• Try drinking green tea without sweeteners, or being mindful of how many sweeteners you add to your green tea, to get the optimal health benefits.
• While decaffeinated green tea may be appropriate for some people, know that removing caffeine from this beverage may also lower its antioxidant content, which might reduce the metabolism benefits you’d receive.
• Check with a healthcare provider before consuming green tea if you’re taking prescription medications, are pregnant or breastfeeding, or have liver disease, as the caffeine and catechin content may interact with certain drugs or damage the liver, particularly in excessive amounts.