Alexis · Fondateur d'YVY Maté
If you line up in marathon pelotons or roam the trail paths, you've probably noticed those gourds in some runners' hands before the starting whistle. It's no passing fad: yerba mate is establishing itself as the natural "hack" of runners and athletes alike.
Unlike the jittery spike and inevitable crash of a strong espresso, mate releases its caffeine more gently and steadily throughout the day thanks to its tannins, without the digestive discomfort often linked to energy gels. We'll also cover why mate is worth drinking after exercise, for muscle recovery.
Yerba Mate: The athlete's super-fuel?
If mate is called a "super-fuel", it's not marketing hyperbole but a matter of its unique molecular makeup. Unlike coffee, which contains essentially caffeine, Ilex paraguariensis (mate's botanical name) holds a trio of alkaloids from the xanthine family: caffeine, theobromine and theophylline.
This synergy acts on the central nervous system by blocking adenosine receptors, delaying the feeling of fatigue during exercise. But where mate stands out for runners is in how it's released. The presence of tannins (complex polyphenols) slows the body's absorption of caffeine.
The result: stable energy, without the "jitters" or the "spike" often associated with coffee - and no wasted energy before you've even run your first kilometer.
Why do runners prefer it to the classic alternatives?
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Blood sugar stability: Unlike sugary gels that cause a brutal energy spike followed by sudden fatigue, mate contains no sugar. It helps your body draw calmly on its reserves without sending your blood sugar into a spin.
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Gut comfort: This is a big one. Coffee is acidic and can speed up transit (often at the worst moment...). Mate is gentler on the stomach, which limits the risk of emergencies during a long run.
3 physiological benefits of mate for running
Why is this plant a game-changer for running and every other sport? Here are the three pillars that make mate a heavyweight ally for endurance and athletic activity.
Burn more fat, save your "sugar" for the finish
This is the #1 benefit for long-distance runners. A study indexed on PubMed showed that drinking mate before exercise lets the body use more fat as an energy source (one study suggests +23% on average).
The concrete advantage: By burning fat more efficiently, you save your sugar stores (glycogen) for the final kilometers or the last push. It's an anti-"marathon wall" strategy.
Source: https://pubmed.ncbi.nlm.nih.gov/28809814/
Better oxygen management (VO2)
Mate contains theophylline, a molecule well known in pharmacology for its action on the lungs. It works by relaxing the smooth muscles of the bronchi, making it easier for air to pass through.
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The concrete advantage: While running, your airways open wider, allowing smoother ventilation. This helps maintain a steady flow of oxygen to your muscles, delaying that out-of-breath feeling during high-intensity phases (VO2 max efforts or threshold work).
The theobromine in the mate leaf acts as a vasodilator: it widens the blood vessels.
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The benefit: By widening vessel diameter, mate makes it easier to carry oxygenated blood to the working muscle fibers. This improved circulation also clears the metabolic waste produced by intense exercise faster, letting you hold a high pace longer without your legs "locking up".
Scientific source: Daly, J. W., et al. (1991). "Cellular mechanisms for the therapeutic effects of theophylline and other methylxanthines." (On bronchodilator and cardiovascular effects).
Less mental fatigue
Running isn't just legs - it's also brain. Mate stimulates alertness over an extended period. Where classic caffeine can make you "wired" or stressed, mate brings calm focus. You stay locked on your stride and your breathing, without wasting mental energy.
Drinking protocol: When to drink your mate to perform?
Knowing that mate works is one thing; knowing when and how to drink it is another. Here is the ideal protocol for your training or race days.
Before sport: At least 1 hour before the start
This is the golden window. It's the time needed for caffeine and theobromine to reach peak concentration in your blood. Mate takes longer to kick in than coffee - that's its great strength - but you need to factor it into your routine.
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Runner's tip: Drink a full gourd or brew at least 15 g for effects you'll really feel.
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The effect: You arrive at the start line with heightened alertness and an "open" respiratory system, ready to rev up without the stress of an overly aggressive stimulant.
During exercise: Cold mate for long outings
On a trail run or any outing over 1h30, hydration becomes critical. Tereré (cold-brewed mate) is a brilliant alternative to plain water or over-sweetened drinks.
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The advantage: It is very thirst-quenching and delivers natural electrolytes (potassium, magnesium).
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Tip: Fill your soft flask with mate cold-brewed the night before. It's an endurance booster that won't leave you sugar-sick after 3 hours of running.
Mate and muscle recovery: What the studies say about polyphenols
Running - especially hill work or interval sessions - creates muscle micro-tears and significant oxidative stress. This is where mate steps in as a genuine repair tool.
Reducing soreness thanks to antioxidants
Mate is exceptionally rich in polyphenols, compounds that act as shields against the free radicals produced during exercise.
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Concrete action: Drinking mate post-workout helps reduce muscle inflammation. According to some studies, athletes who drink mate recover their muscle strength 9% faster in the 24 hours following intense exercise.
Lactic acid and minerals
We often hear about "lactic acid" (or rather H+ ions) burning the legs. Mate, thanks to its richness in magnesium and potassium, supports the body's acid-base balance. Drinking mate after a run helps "clean out" the body and restart the machine faster for tomorrow's session.
