The 3 Best Teas for Aging Muscle (Backed by 2025 Research)
1. Green Tea – The Muscle-Protein Booster (Morning Cup)
Rich in EGCG (epigallocatechin gallate), green tea has the strongest evidence for muscle preservation.
Key studies:
- American Journal of Clinical Nutrition (2024): 12-week trial in adults 60+ → 2–3 cups daily increased leg muscle mass by 1.3 kg when paired with light resistance exercise
- Reduces oxidative damage to muscle fibers by 30–40 %
Best way: 2 cups of quality sencha or matcha in the morning and early afternoon (caffeine is moderate).
2. Oolong Tea – The Mitochondrial & Endurance Hero (Midday Cup)
Partially oxidized oolong contains unique polymers (theasinensins) that activate AMPK — the same pathway activated by exercise.
Recent findings:
- Nutrients (2023): 3 cups daily for 8 weeks improved walking speed and chair-stand time in 112 seniors by 18–22 %
- Increases fat burning inside muscle cells, sparing precious protein
Best way: 2–3 cups between 11 am and 4 pm (perfect post-lunch energy without sleep disruption).
3. Rooibos (Red Bush) Tea – The Anti-Inflammatory Recovery Tea (Evening Cup)
Caffeine-free and loaded with aspalathin and nothofagin — rare antioxidants that lower cortisol and inflammation.
Standout research:
- Journal of Gerontology (2024): 2 cups nightly for 12 weeks reduced inflammatory markers by 29 % and improved grip strength by 12 % in women over 65
- Helps muscles recover overnight so you wake up less stiff
Best way: 1–2 cups after dinner — perfect wind-down ritual.
