Matcha is whole-leaf green tea ground into a fine powder. You consume the entire leaf, not just the infusion — which is why its EGCG and L-theanine content is 5–10× higher per serving than steeped green tea.
Grades matter: ceremonial grade (used in tea ceremony) has a vibrant green color, fine texture, and sweet umami flavor — ideal for drinking straight. Culinary grade is darker, more bitter, and appropriate only for cooking and lattes where other flavors dominate.
Caffeine content: approximately 64–70 mg per 1g serving (a standard bowl uses 1.5–2g). L-theanine content is proportionally high because matcha comes from shade-grown leaves (like Gyokuro), which accumulate L-theanine rapidly in the absence of direct sunlight.
The L-theanine:caffeine ratio in matcha (~1:1) versus coffee (~0:1) explains the "clean energy" effect. L-theanine crosses the blood-brain barrier and increases alpha brain wave activity within 30–45 minutes, creating relaxed alertness without the arousal spike that triggers anxiety.
Brewing technique: sift 1–1.5g powder into a dry bowl to prevent clumping. Add 20 ml of 70–75°C water (not boiling — it scorches the powder and creates bitterness). Whisk vigorously in a W or M pattern for 30 seconds until a smooth foam develops. Top with additional water to 60–80 ml total.
Milk and sweeteners: matcha latte uses 1.5–2g powder whisked in 30ml hot water, then combined with 150ml steamed milk (oat or dairy both work). Add sweetener after — not before — whisking to avoid interfering with foam formation.
For peak cognitive effect, consume matcha 45–60 minutes before a focus session. The L-theanine onset is slower than caffeine; patience in the first 30 minutes pays off in 2–3 hours of clean, structured concentration.
Storage: matcha oxidizes rapidly. Buy in small quantities (30–50g tins), store sealed in the refrigerator, and use within 4–6 weeks of opening. Oxidized matcha loses its green color, develops a hay-like smell, and delivers sharply reduced catechin content.