Green Tea Protects Against Exercise Muscle Damage - AnabolicMinds.com
    • Green Tea Protects Against Exercise Muscle Damage


      By Stephen Daniells Nutra Ingredients USA

      An extract from green tea may protect the muscles from exercise-induced damage, according to a new study from Poland.

      A daily supplement of a green tea extract, providing 640 milligrams of polyphenols, may reduce the oxidative damage associated with strength training, according to findings published in Nutrition Research.

      The study adds to the long list of potential health benefits of green tea and its extracts. The Polish researchers who led the new study proposed that supplements of green tea extract “can potentially be recommended to persons who are just beginning to train”.

      Green tea

      Green tea contains between 30 and 40 per cent of water-extractable polyphenols, while black tea (green tea that has been oxidized by fermentation) contains between 3 and 10 per cent.

      The four primary polyphenols found in fresh tealeaves are epigallocatechin gallate (EGCG), epigallocatechin, epicatechin gallate, and epicatechin.

      Researchers from the Jozef Pilsudski University of Physical Education in Warsaw report that green tea extract may protect untrained people who start training from muscle damage associated with oxidative stress.

      Oxygen-breathing organisms naturally produce reactive oxygen species (ROS), which play an important role in a range of functions, including cell signaling. However, over production of these ROS from smoking, pollution, sunlight, high intensity exercise, or simply aging, may overwhelm the body’s antioxidant defenses and lead to oxidative stress.

      “It has been suggested that exercise-induced oxidative stress may be associated with muscle fatigue, muscle damage, and a decrease in physical performance,” explained the researchers.

      Study details

      The Warsaw-based scientists evaluated the effects of four weeks of green tea extract supplementation on markers of oxidative stress and muscular damage in men after short-term exercise.

      Thirty-five were recruited and randomly assigned to receive either the green tea extract or placebo in combination with strength training.

      Results showed that the green tea extract was associated with increased levels of polyphenols in the blood, and the subjects’ total antioxidant status increased accordingly.

      Markers of oxidative stress like lipid hydroxyperoxides were seen to increase as a result of exercise, but only in the placebo group. No such increases were recorded in the green tea group.

      Neither group displayed any effects on muscular endurance but the green tea extract was associated with an improvement in exercise tolerance.

      “Furthermore, supplementation with green tea extract prevented oxidative stress induced by long-term strength training in our previously untrained men,” wrote the researchers.

      “Further studies are needed to confirm our finding using a more damaging exercise protocol and well-trained participants, because the validity of antioxidant supplementation for attenuating exercise-induced oxidative stress and muscle injury in athletes has been questioned,” they concluded.

      Source: Nutrition Research
      Volume 31, Issue 11, Pages 805-874
      “Green tea extract supplementation gives protection against exercise-induced oxidative damage in healthy men”
      Authors: E. Jowko, J. Sacharuk, B. Balasinska, P. Ostaszewski, M. Charmas, R. Charmas

      Source: http://mobile.nutraingredients-usa.c...%2BText%2BNews
      Comments 3 Comments
      1. freefall365's Avatar
        freefall365 -
        While I enjoy green tea and its antioxidant effects myself, studies have suggested that green tea can increase blood levels of SHBG, which is a little worrisome.
      1. analogsubstnz's Avatar
        analogsubstnz -
        Originally Posted by freefall365 View Post
        While I enjoy green tea and its antioxidant effects myself, studies have suggested that green tea can increase blood levels of SHBG, which is a little worrisome.
        What is SHBG? I actually find that green tea makes for a killer preworkout when steeped for long enough.
      1. freefall365's Avatar
        freefall365 -
        sexual hormone binding globulin binds to sex hormones like testosterone rendering them useless, essentially. The testosterone that really means anything in a muscle building sense is the "free testosterone" -- that which isn't bound up by SHBG.

        I also have enjoyed green tea preworkout -- I love the thermogenic effect. I much prefer having a good sweat going when I workout.

        I have no idea to what extent green tea may increase SHBG, but it may be of interest to some of us.

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