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The Powerful Green Tea!
Green tea (Camellia Sinensis) is a plant that is often steeped in hot water and drunk as a tea, exerting most of its benefits through water-soluble polyphenols (often called catechins) extracted from the leaves, in water, which is then consumed. It is used in addition to being a natural fat-burning compound as a cardioprotective, neuroprotective, anticarcinogenic, antidiabetic, antiarthrogenic, liver protective and beneficial to blood vessel health.
These beneficial effects are seen in doses present in both green tea itself (as a beverage) and in a supplemental form, however there are two areas of science that we rarely investigate in relation to green tea and a little known attribute; its power to combat central fatigue.
The anti-fatigue nature of EGCG.
Epigallocatechin gallate (EGCG), a polyphenol in green tea, can extend the time it takes to fatigue during a workout, suggests data from a study in mice by Chinese scientists. In this case, the lab animals were able to swim longer when they received oral doses of EGCG over the course of a month, according to data published in Pharmacognosy Magazine, published in PubMed.
The data also revealed that animals supplemented with EGCG had lower blood levels of lactic acid and reduced levels of creatine kinase (a marker of muscle damage) and malondialdehyde (MDA), a marker of oxidative stress, compared to those not supplemented.
The study finding suggests that EGCG, present in green tea, can be used in nutraceutical supplements aimed at facilitating recovery from fatigue and attenuating oxidative damage induced by intense exercise, according to scientists at Liaoning Normal University in China.
The study adds to a growing body of science supporting the potential benefits of green tea (Camellia sinensis) and its constituents, particularly EGCG (epigallocatechin gallate). Green tea itself contains between 30% and 40% of water-extractable polyphenols, while black tea (green tea that has been oxidized by fermentation) contains between 3% and 10%; recall that Oolong tea is a semi-fermented tea that falls between green tea and black tea.
The four main polyphenols found in fresh tea leaves are EGCG, epigallocatechin (EGC), epicatechin gallate (ECG) and epicatechin (EC), which are precisely essential components for the body to inhibit fatigue at certain times, where maximum exertion first causes the mind-muscle connection to retract and then this so-called "fatigue" effect passes to the central nervous system and muscles.
How green tea works against fatigue.
The Chinese scientists divided a group of laboratory mice into four groups: a control group and three groups, which received different oral doses of EGCG (50, 100 and 200 mg/kg) for 28 days. On the last day of the experiment, the animals were subjected to a forced swimming exercise, which "has been widely used for the evaluation of the anti-fatigue properties of new compounds," the researchers explained.
The results showed that time to exhaustion increased with increasing EGCG dose, while lactic acid, creatine kinase and MDA levels decreased. The researchers also found that EGCG-fed animals had increased liver and muscle glycogen content, while antioxidant enzyme activities increased, including superoxide dismutase, catalase and glutathione peroxidase.
In this study, the data showed that EGCG significantly increased the hepatic and muscle glycogen content of mice, which indicated that EGCG could improve exercise tolerance. Thus, the present results further support that a green tea extract (rich in EGCG) has an anti-fatigue effect in a dose-dependent manner, further adding that a dose of 200 mg/kg exhibits an optimal effect.
Combined with previous studies, the anti-fatigue mechanisms of green tea, thanks to its EGCG, may possibly be due to its protective effects on the corpuscular membrane, by preventing lipid oxidation through modification of various antioxidant enzyme activities, although further studies are needed to elucidate the molecular mechanism and genetic regulation related to fatigue.
Do you drink herbal teas when you train hard ?
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