Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Black tea is sometimes used as an aid for athletic performance and exercise due to its caffeine content and polyphenolic compounds. The primary scientific rationale centers on caffeine, a well-studied ergogenic aid known to enhance alertness, improve endurance, and reduce perceived exertion during exercise. Several studies have demonstrated that moderate caffeine intake can improve performance in both endurance and high-intensity activities. Black tea typically contains 40–70 mg of caffeine per 8 oz serving, less than coffee but still a meaningful dose. In addition to caffeine, black tea is rich in theaflavins and other antioxidants, which have been investigated for potential roles in reducing exercise-induced oxidative stress and inflammation, though evidence supporting direct performance enhancement from these compounds is limited.

However, the overall scientific evidence specifically supporting black tea (as opposed to caffeine in general) as an athletic or exercise aid is modest. Most research focuses on caffeine regardless of its source, and few clinical studies directly assess black tea’s unique effects on sports performance. Some small studies suggest that black tea may aid in recovery and reduce muscle soreness, but findings are not robust or widely replicated. Therefore, while there is a plausible mechanism and some limited supporting evidence, the strength of the evidence is moderate at best, warranting a rating of 2 out of 5.

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