Macro partitioning
Consuming yerba mate drink (YMD) alongside a pre-exercise carbohydrate meal significantly increases fat oxidation and improves time trial cycling performance compared to consuming either YMD alone in a fasted state or a carbohydrate meal alone.
If you are a trained cyclist, drinking yerba mate daily and eating a carbohydrate-rich meal (1g per kg of body weight) about an hour before your workout can boost your fat burning and improve your performance. This combination works better than drinking yerba mate while fasted or just eating the carbs alone.
During TT, YMD-CHO increased FATox ~ 160% vs. YMD-F (P < 0.001) and ~ 150% vs. Control-CHO (P < 0.001). Power output during TT improved ~ 3% (P = 0.041) and ~ 27% vs. Control-CHO (P < 0.001).
Why this rating
Randomized crossover design with trained subjects, but small sample size (n=8 for YMD-CHO).
Source
The Impact of Pre-Exercise Carbohydrate Meal on the Effects of Yerba Mate Drink on Metabolism, Performance, and Antioxidant Status in Trained Male Cyclists
Thaiana C. Krolikowski et al. · Sports Medicine - Open · 2022
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →