GREEN TEA EXTRACT: GOOD AS GOLD?

Research Green tea contains flavanoids, a potent antioxidant; the most studied and most active flavanoid is EGCG (epigallocatechin-3-gallate).1 Studies in Japan and the UK found that green tea extracts (GTE) and moderate-intense exercise increased fat utilization; the UK study found that fat oxidation rates AND the contribution of fax oxidation to the total energy expended increased by 17%.2.3 The results from a 2008 study suggest that GTE could offer protection against oxidative damage created by exercise.4 Researchers at the University of Connecticut conducted a review and meta-analysis of GTE studies done on anthropometric measurements and found no significant effects.5

Recommendations The research, though hopeful, is not conclusive; much more needs to be done. However, the potential exists for GTE to assist the athlete in burning fat, increasing endurance, and sparing the highly valuable golden stored muscle glycogen. Most athletes could benefit from GTE. The major reasons NOT to utilize GTE are: pregnancy, lactation, and the use of blood thinners. As always, if you have a medical condition, check with your doctor first. If you are male with a body fat of 3% or a female with a body fat of 12%, you should not utilize GTE (you cannot afford to lose any more fat!) Most manufacturers recommend one 500mg capsule per day; find a supplement that contains at least 300 mg of EGCG and that states the caffeine content.

Ethical Concerns Know your daily caffeine intake! The caffeine equivalent of 6-8 cups of coffee 2-3 hrs before competition could result in disqualification by the NCAA if you are tested. GTEs contain caffeine. References:
1. Center for Integrated Medicine. Green tea. University of Maryland Medical Center Web site. 2006. Available at http://www.umm.edu/altmed/articles/greentea-000255.htm. Accessed November 18, 2010. 2. Ichinose T, Nomura S, Someya Y, Akimoto S, Tachiyashiki K, Imaizumi K. Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humans. Scandinavian Journal of Medicine & Science in Sports. 2010; no. doi: 10.1111/j.1600-0838.2009.01077.x. 3. Venables M, Hulston C, Cox H, Jeukendrup A. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. American Journal of Clinical Nutrition. 2008; 87(3): 778-784. 4. Panza V, Wazlawik E, Ricardo Schtz G, Comin L, Hecht K, da Silva E. Consumption of green tea favorably affects oxidative stress markers in weighttrained men. Nutrition. 2008; 24(5):433-42. 5. Phung O, Baker W, Matthews L, Lanosa M, Thorne A, Coleman C. Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis. The American Journal of Clinical Nutrition. 2010; 91(1):73-81.