While tea isn’t a direct source of protein or calories essential for muscle growth, certain teas can support muscle recovery, reduce inflammation, and improve overall health—important factors for building muscle. Here are some great options:

1. Green Tea

Benefits: Contains catechins, which have antioxidant properties, and may improve fat metabolism and reduce oxidative stress from workouts.

Best Time: Morning or before a workout.

2. Rooibos Tea

Benefits: High in antioxidants and minerals like magnesium, which supports muscle relaxation and recovery.

Best Time: Before bed, as it’s caffeine-free.

3. Matcha Tea

Benefits: Rich in concentrated antioxidants and provides a gentle energy boost due to its natural caffeine and L-theanine.

Best Time: Pre-workout for sustained energy and focus.

4. Ginger Tea

Benefits: Helps reduce muscle soreness and inflammation after intense workouts.

Best Time: Post-workout or during recovery days.

5. Turmeric Tea

Benefits: Contains curcumin, which reduces inflammation and aids in muscle recovery.

Best Time: After a workout or before bed for recovery.

6. Chamomile Tea

Benefits: Promotes relaxation and better sleep, which is critical for muscle growth and recovery.

Best Time: Before bed.

7. Peppermint Tea

Benefits: May help with digestion and reduce muscle tension, aiding recovery.

Best Time: Anytime during the day.

Tips for Use:

Pair these teas with high-protein meals or snacks for optimal muscle growth.

Avoid adding excessive sugar or sweeteners to keep your overall diet healthy.