Green tea extract Bodybuilding
I was a green tea fanatic long before the green tea craze hit the supplement market. Now every damned weight loss product on the market has stuck some green tea extract on their ingredient list. I believe you can get some benefit from supplementing this way, but you're not using the plant's full potential. (See my comments at the end).
Green Tea Contains The Following:
Tannins: A group of simple and complex phenol, polyphenol, and flavonoid compounds. Produced by plants, all of the tannins are relatively resistant to digestion or fermentation. All tannins act as astringents, shrinking tissues and contracting structural proteins in the skin and mucosa.
What Does This Do For You?
Having a cup of green tea after a meal can aid in digestion. Green tea has been used for thousand of years in Asia as a digestive.
"A cup of green tea may provide 10-40 mg of polyphenols, and has antioxidant activity greater than a serving of broccoli, spinach, carrots, or strawberries."
Catechins: Catechins are a category of polyphenols. In green tea, catechins are present in significant quantities, more specifically; epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG) and epigallocatechin gallate (EGCG). EGCG makes up about 10-50 percent of the total catechin content, and appears to be the most powerful of the catechins—with antioxidant activity about 25-100 times more potent than vitamins C and E.
A cup of green tea may provide 10-40 mg of polyphenols, and has antioxidant activity greater than a serving of broccoli, spinach, carrots, or strawberries.
Well, having a powerful antioxidant coursing through your system after a heavy workout is just what you need to curb free-radical damage.
Flavonoids: Flavonoids are plant pigments, and are the brightly colored chemical constituents found in most fresh fruits and vegetables. They may aid in protecting against infection. Deficiency can result in a tendency to bruise easily.
Obviously your workouts will suffer if you are sick.
Theanine: An amino acid that produces tranquilizing effects in the brain, theanine is a unique amino acid found in sencha leaves. Theanine is quite different from the polyphenol and catechin antioxidants for which green tea is typically consumed.
I can personally attest to the good feelings you get after a couple cups of green tea. It leaves you with a peaceful feeling without compromising motivation and mental activity.
Bodybuilding & Fitness Uses
"Green tea is a great alternative to the ECA stack."
Pre-workout: Green tea is a great alternative to the ECA stack. Yeah, I know nothing beats the ECA stack, but hear me out. A number of people, including myself, do not like how the ECA stack makes us feel.
Cutting: Research suggests that supplementing with green tea can raise your resting metabolic rate by 3 percent. In order to get this benefit, you must have about about 3 glasses a day. If you have a BMR of 2000 or so that means 60 extra calories a day.
All About Tea
All teas come from the same source. The tea plant is a member of the Camellia family (Camellia sinensis). Black tea, oolong tea, and green tea are all derivatives of this one plant.
It is the way the tea is prepared that determines its color. After the tea plant is picked, it is fermented, and then heated to stop the fermentation process. This fermentation process is responsible for the caffeine content of the tea. The longer it is fermented the more caffeine the tea will have. Green tea has the least amount of caffeine of all the teas because it is the least fermented. The reason why green tea has the most health benefits is because a longer fermentation process destroys many of the beneficial substances in the tea plant. That is why chugging your Lipton tea is not even remotely comparable to having a cup of green tea (Lipton is made from black tea).
Qualities Of Tea
There is a huge quality difference in tea. Tea has been compared to wine when it comes to grading. The crap you get when you buy a package of tea at the supermarket and the tea you can get in loose whole-leaf form is worlds apart in taste and quality. When selecting tea to be put in bags and sold commercially, manufacturers select the cheapest and lowest quality grade available. The leaves are broken and packed into the small tea bags. Breaking the leaves apart like this degrades the taste and eliminates some of the healthful macronutrients.
"I suggest ordering your tea in whole-leaf form. Try to get organically grown green tea in loose-leaf form for maximum benefit."
I suggest ordering your tea in whole-leaf form. Try to get organically grown green tea in loose-leaf form for maximum benefit. If you do not like the taste of green tea, supplementing is always and option.
Green tea can be a great addition to the fitness enthusiast's arsenal. It is no wonder there is a media blitz telling you green tea is the latest greatest supplement. But it is no more "the latest supplement" than food is. Its been around for thousands of years, and there are billions of Asians who swear by it. I personally love it.