The morning ritual with a cup of a hot beverage is familiar to millions of people. Traditional coffee has held the lead for decades, but in recent years, powerful competitors have appeared on the market — matcha and cocoa. Experts call them an alternative that helps maintain concentration, however, their mechanisms of action on the body have significant differences.
Specialists of the Wave RBC.UA project, together with nutritionist and dietitian Galina Senik, analyzed the composition of popular tonifying drinks to understand how they affect well-being and which choice to make depending on the body's needs.
The Myth of Creating Energy
The main misconception associated with invigorating drinks is that they produce energy. In fact, the source of energy in the body is ATP molecules synthesized in the mitochondria of cells. Caffeine only creates an illusion of a surge of strength by affecting the nervous system.
The mechanism of action is simple: during the day, adenosine accumulates in the brain, which signals the onset of fatigue. Caffeine blocks adenosine receptors, temporarily interrupting this signal. As a result, a person stops feeling sleepy, and the levels of adrenaline, norepinephrine, and cortisol increase. This improves performance and physical endurance, but the effect is temporary.
When the effect of caffeine ends, the accumulated adenosine starts to act again, which often leads to a sudden drop in energy. Moreover, in sensitive people, caffeine can cause nervousness, rapid heartbeat, and disrupt sleep, especially when consumed in the second half of the day.
Benefits and Risks of Coffee
Despite the stimulating effect, coffee has beneficial properties. The drink is rich in polyphenols — natural antioxidants that protect cells from oxidative stress. For most healthy adults, a safe norm is considered to be the consumption of three to four cups a day, if there are no individual contraindications.
Matcha: Soft Power
Matcha is often positioned as a healthier alternative. The caffeine content in it can even be higher than in a cup of coffee, but the nature of the drink's action changes due to other components.
The key advantage of matcha is the high content of antioxidants that support overall health. However, the main secret of the drink is the amino acid L-theanine. It stimulates the production of gamma-aminobutyric acid (GABA), which reduces anxiety.
Thanks to L-theanine, the effect of caffeine becomes softer. People who consume matcha less often encounter side effects such as tremors, tachycardia, or sudden narrowing of blood vessels. Nevertheless, as with coffee, the drink only masks fatigue, not creating real energy.
Cocoa: Support for Vessels and Mood
Cocoa has the mildest stimulating effect among the drinks considered. Its composition contains a little caffeine, but a lot of flavonoids, magnesium, and compounds that support the cardiovascular system.
According to the dietitian, cocoa only partially blocks adenosine receptors. Moreover, it stimulates the production of nitric oxide, which contributes to the expansion of blood vessels, improvement of blood circulation, and concentration of attention. The drink also promotes the production of endorphins, improving mood and providing a mild tonifying effect.
How to Choose Your Drink
The choice between coffee, matcha, and cocoa should depend on individual characteristics of the body. It is important to remember that none of these drinks is a source of energy, but only affects biochemical processes that create a feeling of alertness.
The basis of good well-being remains a full sleep, a balanced diet, and sufficient rest. From a safety point of view, it is necessary to analyze the state of the cardiovascular system and metabolism, as well as how you feel after consuming the drink.
«Each drink can have a place in the diet, but one should not overdose the amount of caffeine», — concludes Galina Senik.
