Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Catechins, a class of polyphenolic compounds found predominantly in green tea, have been investigated for their potential to support athletic performance and exercise recovery. Several studies suggest that catechins may enhance fat oxidation during exercise, potentially improving endurance by promoting the use of fat as a fuel source instead of glycogen. Some human trials have indicated modest improvements in exercise performance and reduced fatigue, likely due to catechins’ antioxidant properties, which may help mitigate exercise-induced oxidative stress and muscle damage.

However, the overall quality and consistency of the evidence are limited. Most studies involve small sample sizes and short intervention durations, and results are often mixed. Systematic reviews and meta-analyses generally conclude that while there is some evidence catechins (especially from green tea extract) might confer minor benefits for exercise performance and recovery, the effects are not robust or clinically significant for most individuals. Additionally, the mechanisms—primarily related to enhanced fat metabolism and antioxidant activity—remain under investigation, and not all studies have replicated these findings.

In summary, while catechins have a plausible biological rationale and some emerging scientific support as exercise aids, the strength of the evidence is modest. More high-quality, large-scale clinical trials are needed to confirm their efficacy in this context.

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