Yerba mate is a traditional South American beverage made from the leaves of the Ilex paraguariensis plant. It has been enjoyed for centuries by indigenous Guaraní people and is known for its balanced energy boost, rich antioxidant content, and cultural significance. Unlike coffee, yerba mate releases caffeine gradually, providing sustained energy without the crash.

Is Oñoirũ yerba mate organic?

Yes. All Oñoirũ yerba mate is 100% certified organic by both EU and USDA standards. Our family farmers in Itapúa, Paraguay use agroecological methods — no synthetic pesticides, no fertilizers, no artificial additives. The plants are shade-grown and hand-harvested during the waning moon for optimal quality.

How do you prepare yerba mate?

Fill your mate gourd about two-thirds full with yerba mate. Tilt the gourd to create a slope, insert your bombilla (metal straw) into the lower side, and pour hot water (70-80°C, never boiling) into the empty space. Sip through the bombilla and refill with water as needed. For cold tereré, use ice-cold water instead. Each 500g pack yields approximately 100 servings.

Where does Oñoirũ yerba mate come from?

Oñoirũ yerba mate is grown and packed in Itapúa, Paraguay — a region renowned for its lush subtropical forests and ideal climate for yerba mate cultivation. Our mate is produced by a cooperative of over 130 family farmers who have been tending these lands for generations.

How much caffeine is in yerba mate?

A typical serving of yerba mate contains approximately 85mg of caffeine per cup — comparable to a cup of coffee. However, yerba mate also contains theobromine and theophylline, which work together to provide a smoother, longer-lasting energy boost over 4-6 hours, without the jitters or crash often associated with coffee.

Triathlon and Yerba Mate: What Science Says About Endurance, Energy, and Recovery

May 22
5 min read

Triathlon combines three endurance disciplines into one of the most time-intensive efforts in sport. In recent years, yerba mate has caught the attention of sports scientists as a natural, legal ergogenic aid — and peer-reviewed studies suggest it combines caffeine's benefits with an antioxidant profile that means more for a triathlete than just "alertness".

This article summarises what current literature actually supports, and where evidence ends and marketing begins. Every claim links to a primary source — mostly PubMed/PMC or peer-reviewed journals. Links open in a new tab.

Fat oxidation: why a triathlete should actually care

The best-supported effect of yerba mate in a sports context is increased fat oxidation during submaximal exercise. A study by Alkhatib (2014) published in Nutrition & Metabolism showed that 1 g of yerba mate taken 60 minutes before exercise increased fatty acid oxidation (FAO) and energy expenditure from fat by approximately 24% at all intensities below 70% VO₂peak — precisely the range where triathletes spend most of their time on the bike and during steady-state running.

The practical consequence for a triathlete: if your body can burn more fat per unit time, it spares muscle and liver glycogen — and those become the critical limiting factor in the final hours of long races (Olympic, half, or full IRONMAN distance).

Important nuance: The original Alkhatib (2014) study found only a trend toward decreased blood lactate (P = 0.066), not a statistically significant drop. The marketing claim that "yerba mate reduces lactate" remains unconfirmed in human studies.

Performance in trained cyclists and triathletes

More interesting for endurance athletes is the study by Areta et al. (2018) published in Medicine & Science in Sports & Exercise. Trained cyclists who consumed 5 g of yerba mate daily for 5 days and one hour before testing completed a 30-minute time trial ~2.2% faster and produced on average ~2.3% more power (watts) compared to placebo.

For context: a 2% improvement in cycling time-trial performance is in the range typically attributed to recommended caffeine doses (3–6 mg/kg body weight). Yerba mate, however, delivers caffeine alongside polyphenols and theobromine — a combination not available in isolated caffeine.

Oñoirũ booth at triathlon event with Not All Energy Drinks Grow On Trees campaign — Oñoirũ booth with the message: not all energy drinks grow on trees

Yerba mate + carbohydrates: a synergy that contradicts the textbook

The classic sports-nutrition rule says that pre-exercise carbohydrate intake suppresses fat oxidation (insulin rises, lipolysis drops). A study by Krolikowski et al. (2022) in Sports Medicine — Open turned that rule on its head — at least when yerba mate is in the mix.

Eight trained cyclists/triathletes completed three protocols: yerba mate fasted (YMD-F), yerba mate after a carbohydrate meal (YMD-CHO, 1 g/kg body weight), and a water + carb control. During a 20-minute time trial, YMD-CHO increased fat oxidation by ~160% vs. fasted yerba mate, and power output rose ~3% vs. control. The performance gain strongly correlated with increased total antioxidant capacity in the blood.

Practical takeaway for triathletes: taking yerba mate alongside a pre-training meal of oatmeal or a banana can preserve fat-burning capacity even with full glycogen stores — the ideal scenario for long-distance racing.

Perceived effort: why long hours feel easier

Caffeine in yerba mate (≈80 mg per cup, similar to coffee) acts as an antagonist of adenosine A1 and A2A receptors in the brain. Adenosine accumulates during exercise and signals fatigue; caffeine blocks that signal. The result is reduced rating of perceived exertion (RPE) — at the same pace, you feel less tired. The mechanism is detailed in the review by Pickering & Kiely (2018) and supported by meta-analyses in Sports Medicine.

A specific advantage of yerba mate over coffee caffeine: the presence of theobromine and theophylline extends the duration of active metabolites. Theobromine's half-life is 7–12 hours — longer than caffeine alone. This means a smoother energy curve during a 4–6 hour long-distance triathlon, without the sharp dip around hour two familiar to coffee drinkers.

Oñoirũ yerba mate thermos with paper cup ready for athletes at sports event — A ready cup before the start — function meets ritual

Mitochondria and recovery: what's proven and what isn't yet

Claims that yerba mate stimulates mitochondrial biogenesis (the creation of new cellular "powerhouses") have strong evidence in preclinical models — C2C12 cell cultures and mice fed yerba mate show increased gene expression in the AMPK/PGC-1α pathway and higher mitochondrial efficiency (dos Santos et al., 2018; Walton et al., 2023). In human studies, however, this mechanism has not yet been directly confirmed — it remains a promising but indirectly extrapolated hypothesis.

Better-supported is recovery from eccentric exercise. A study by Panza et al. (2016) in the British Journal of Nutrition showed that men who drank yerba mate tea for 7 days before testing showed improved muscle strength recovery 24 hours after eccentric exercise compared to controls. The effect was associated with higher plasma glutathione and polyphenol levels — meaning better antioxidant defence against exercise-induced oxidative stress.

For a triathlete logging 12–25 training hours per week, even a small acceleration in recovery can be decisive for the quality of the next session.

How to integrate yerba mate into your triathlon routine

Based on published protocols, this approach works:

Before a key workout or race: brew 5 g of yerba mate (about 250 ml water at 70–80°C) approximately 40–60 minutes before the start. This is the dosing used by cyclists in both Areta (2018) and Krolikowski (2022).
Combine with a carb meal: e.g. oatmeal or a banana about 60 minutes before the start. Krolikowski (2022) showed that the combination maximises both performance and antioxidant status.
For long races (half/full IRONMAN): a morning dose before the swim covers 4–6 hours thanks to slow theobromine metabolism. After T2, no additional dose is needed — focus on standard gel/electrolyte strategy.
In your training microcycle: Areta (2018) and Panza (2016) used a 5–7 day pre-loading protocol (5 g daily) before key testing — continuous intake appears to enhance antioxidant capacity.
Post-workout: a warm infusion aids hydration and supplies modest amounts of potassium, magnesium, and manganese. It's not a replacement for an electrolyte drink against cramps, but a complement to recovery.

Mind total caffeine intake: combining morning coffee + 5 g yerba mate can push daily intake above 400 mg — especially when stacked with caffeinated gels during races. For caffeine-sensitive triathletes, reducing coffee in the week before a key event helps prevent tolerance and preserves the ergogenic effect.

Oñoirũ yerba mate bottle in front of Welcome Home Tri-Athletes banner at Olympic Training Center Slovakia — Oñoirũ at Challenge Šamorín — endurance events are where yerba mate meets triathlon

What yerba mate (still) can't do

For a complete picture, here are claims often overstated in marketing copy:

VO₂max won't improve overnight. Acute yerba mate intake has not affected maximum aerobic capacity in any published study. Mitochondrial biogenesis is a long-term process not yet confirmed in humans.
It's not a replacement for an electrolyte drink. Electrolyte content in the infusion is low compared to specialised sports drinks.
Lactate effects are unproven. Claims about "reducing muscle acidosis" rest on a non-significant trend from a single study (P = 0.066).
Individual variability is high. CYP1A2 gene polymorphism affects caffeine metabolism — some athletes are "fast metabolisers", others "slow". Test your own response during training before relying on it for a key race.

Summary: when yerba mate makes sense in triathlon prep

For triathletes looking for a legal, natural ergogenic aid with scientific backing, yerba mate is a solid multi-purpose choice: acute support for fat oxidation and performance (Alkhatib 2014, Areta 2018), synergy with carbohydrate intake (Krolikowski 2022), antioxidant-driven recovery support (Panza 2016), and a stable, longer-acting caffeine effect via theobromine.

It's not a "miracle" supplement, but one of the few beverages backed by multiple randomised controlled trials on trained endurance athletes — not just marketing promises.

Oñoirũ premium organic yerba mate bags with traditional mate gourd and athlete water bottle — Premium organic yerba mate from Paraguay — fuel for training blocks and race day

If you want to try yerba mate at the quality you'd pick for a key training block, Oñoirũ offers 100% organic yerba mate sourced directly from 130+ family farmers in Paraguay — unsmoked, air-dried, EU-certified organic.

This article is informational and does not replace consultation with a sports physician or nutritionist. Caffeinated products may be contraindicated in some cardiovascular conditions and pregnancy.