Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Camellia sinensis, the plant source for green, black, and other types of tea, has scientific evidence supporting its use as an athletic and exercise aid. The primary active compounds of interest are caffeine and catechins (notably epigallocatechin gallate, EGCG). Caffeine is a well-established ergogenic aid that can improve alertness, reduce perceived exertion, and enhance endurance performance, as demonstrated in numerous clinical trials and meta-analyses. Tea provides a moderate dose of caffeine, contributing to these effects.

Additionally, catechins in green tea have been investigated for their potential to increase fat oxidation during exercise. Several studies have reported that green tea extract supplementation can lead to modest increases in fat utilization and may help support weight management and body composition when combined with exercise. A 2013 meta-analysis (Jowko et al., 2013; Hursel et al., 2011) found that green tea catechins, especially when combined with caffeine, can moderately increase energy expenditure and fat oxidation.

However, the effects are generally modest compared to pure caffeine or other established ergogenic aids. Most evidence supports benefits in endurance and fat oxidation rather than strength or high-intensity performance. In summary, the use of Camellia sinensis for athletic and exercise aids is scientifically supported, but the magnitude of benefit is moderate and mostly attributable to its caffeine and catechin content.

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