Why I Use Ama Koji and Matcha Before OrangeTheory, Running, and Sauna Sessions
- 19 hours ago
- 3 min read
A Traditional Japanese Approach to Modern Fitness
When people think about workout nutrition, they often imagine protein powders, pre-workout supplements, and brightly colored sports drinks.
My approach is a little different.
As someone who grew up in Japan and now teaches traditional Japanese fermentation, one of my favorite pre-workout drinks is something that has existed for centuries: Ama Koji.
When combined with matcha, it becomes a simple and nourishing drink that supports energy, hydration, and recovery without relying on artificial ingredients.
CONTENTS
WHAT IS SWEET AMA KOJI |
Ama Koji (also known as Concentrated Koji Amazake) is a naturally sweet fermented rice drink made with rice and koji (Aspergillus oryzae).
During fermentation, enzymes produced by koji break down rice starches into simple sugars, creating its characteristic sweetness without added sugar.
For generations, Amazake has been enjoyed in Japan as a nourishing beverage, especially during periods of fatigue and seasonal transitions. They call Koji Amazake a 'natural IV,' because its nutrient profile matches human recovery fluids. By adding matcha to this super drink, I call it, "fermented super energy drink"! It's the ultimate clean pre & post-workout drink!
WHY I ADD MATCHA |
When I want additional focus and stamina, I add ceremonial-grade matcha.
Matcha contains naturally occurring caffeine along with L-theanine, an amino acid that contributes to matcha's unique experience.
Many people enjoy matcha because it provides a more balanced feeling of alertness compared to coffee.
For me, combining matcha with Ama Koji creates a satisfying drink before OrangeTheory classes, outdoor runs, and long workdays.
MY FAVORITE RECIPE|
Matcha Ama Koji Drink
Ingredients
1 tsp ceremonial-grade matcha
~40 ml hot water
Ice cubes
~15 oz/450 ml cold water
80-100 ml Ama Koji
Instructions
Whisk matcha powder and hot water thoroughly until the matcha is smooth and free of lumps.
Add ice cubes, cold water and Ama Koji and shake well until everything is combined.
Enjoy.
WHAT DOES THE RESEARCH SAY? |
Several studies have investigated potential benefits associated with components found in rice koji and koji amazake.
Areas of research include:
Physical fatigue
Glucose metabolism
Hydration and skin barrier function
Bioactive compounds produced during fermentation
🔬 THE SCIENCE & STUDIES:
1️⃣ Anti-Fatigue & B-Vitamins in Athletes: A clinical evaluation isolated that the soluble B-complex vitamins and branched-chain amino acids (BCAAs) in Koji Amazake provide a significant reduction in physical fatigue indices for athletes under heavy training loads.
📄 Study: "Effects of Amazake Intake on Physical Fatigue"
2️⃣ Muscle Energy Transporters: Research shows that rice koji components actively improve glucose tolerance by increasing the expression of GLUT4 proteins directly inside skeletal muscle tissue, meaning your body moves fuel out of your bloodstream and into your working muscles faster.
📄 Study: "Functional Food Evaluations of Rice Koji Pathways" via Frontiers in Nutrition
🔗 Link: https://frontiersin.org
3️⃣ Hydration Protection: A randomized, double-blind, placebo-controlled human trial confirmed that Koji Amazake structurally preserves internal water content and barrier health against dehydration.
📄 Study: "Koji amazake Maintains Water Content in Skin"
While more research is always needed, these findings help explain why fermented foods continue to attract scientific interest worldwide.
SHOPPING TIPS |
If you're new to Ama Koji and matcha, quality matters. Here are my recommendations.
AMA KOJI:
Ama koji is rarely available as a standalone product in stores. I always recommend making it at home if possible, since it is simple and contains only rice koji and water.
If you prefer a ready-made option, Hakkaisan’s Koji Amazake is very close to homemade ama koji. It uses only high-quality koji and water, without added sugar or unnecessary ingredients. You can often find it at Japanese grocery stores.
Choose the simplest ingredient list possible — quality matters.
MATCHA POWDER:
TAGASHIRA CHAHO Uji Matcha Powder
High-quality ceremonial-grade matcha from Uji-Kyoto, Japan—smooth, vibrant, and perfect for daily rituals and gut-friendly drinks.
DRIED RICE KOJI:
Miyako Dried Koji (Japan-made)
If you are making your own homemade Ama Koji for your next natural energy drink, try this! This is my go-to koji for Ama Koji, Amazake and any other Koji fermented seasonings making. High quality, reliable fermentation, and more cost-effective than other options that is available in the states.
FINAL THOUGHTS |
One of the reasons I love traditional Japanese foods is that they often combine simplicity with functionality.
Ama Koji and matcha won't replace a balanced diet, proper hydration, or quality sleep, but they can be a delicious addition to a healthy lifestyle.
Sometimes the best wellness habits aren't new at all—they've simply been around for centuries.
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