Synopsis

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

Yerba mate (Ilex paraguariensis) has a long history of traditional use in South America, primarily as a stimulant beverage. In recent years, scientific interest has grown regarding its potential as an athletic and exercise aid. The justification for its use in this context is primarily based on its naturally high caffeine content, as well as the presence of other bioactive compounds such as polyphenols and saponins.

Several small-scale human studies have explored yerba mate's effects on exercise performance and metabolism. For example, a 2014 study published in the British Journal of Nutrition found that acute yerba mate supplementation increased fat oxidation during moderate-intensity exercise in healthy men. Other research suggests yerba mate may positively influence energy expenditure, reduce fatigue, and improve perceived exertion, largely attributable to its caffeine content, which is well-known for enhancing endurance performance and alertness.

However, the overall body of scientific evidence remains limited, especially when compared to isolated caffeine or other well-established ergogenic aids. Most studies to date are small, short-term, and often do not isolate yerba mate's effects from those of caffeine alone. While the traditional use of yerba mate as a stimulant beverage overlaps with its use as an athletic aid, robust clinical trials specific to exercise outcomes are lacking. Thus, while there is scientific rationale and some preliminary evidence, further research is needed to confirm yerba mate's efficacy as an exercise aid and to determine whether it offers advantages beyond caffeine alone.

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