Can EGCG Enhance Exercise Performance?

Thursday Apr 22, 2010

In recent years, the chemical composition of green tea has been determined.
EGCG (Epigallocatechin Gallate) is viewed as the most significant active component.
There has been a lot of research looking at the effects of green tea and numerous medical conditions such as cancer and cardiovascular health.

In the search for strategies to enhance athletic performance, researchers began looking at EGCG in the last decade.

There have been several studies done on the effects of EGCG on mice, but only one study done with humans.
  • One study looked at the anti-obesity effect of EGCG in a mouse model of diet-induced obesity – control animals gained twice as much body weight during a 4-week treatment as animals supplemented with 1% EGCG in the diet (International Journal of Obesity, 2005).
  • Another study conducted on mice investigated the effects of long-term intake of EGCG in combination with regular exercise on the development of obesity in mice – This study had found that long term intake of EGCG together with regular exercise decreased body weight gain by 33% on a high fat diet (International Journal of Obesity, 2006)
  • A study done on male cyclists investigated the effects of EGCG consumption on fat oxidation at rest, during sub maximal exercise, and on endurance performance – the study found little benefit in consuming green tea extract on fat oxidation or cycling performance (International Journal of Sport Nutrition & Exercise Metabolism, 2009).

It has been determined that it is safe to consume ~800mg of the green tea extract EGCG per day.  Some side effects that are reported are considered very mild events which include: excess gas, upset stomach, nausea, heartburn, stomach ache, abdominal pain, dizziness, headache, and muscle pain.  More research is needed though for higher dosages, and long term consumption.

The bottom line is that many studies done on mice show positive results for Green Tea-EGCG supplementation, while the only study conducted on human subject showed little to no results to enhance endurance performance.  Currently there is no data investigating the effect of EGCG on resistance training. In conclusion, more research is needed to investigate the effects of supplementing with EGCG and exercise performance.

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2 Comments »

skin health:

Lots of Good information in your posting, I bookmarked your blog post so I can visit again in the near future, Cheers 🙂

May 11th, 2010 | 1:32 pm
New York:

You need to eat a lot of high quality protein and carbs in order to efficiently build muscle mass from an intensive weight training program. Working out with really heavy weight will help build power and mass.

July 3rd, 2010 | 6:43 pm
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