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Top 5 Foods to Increase Athletic PerformanceGreen tea extract and sports performance -
Healthy snacks and superfoods can also play an important role in ensuring that athletes give their all on the greens, on the track, or indeed in any setting in which stamina and power are called for.
In addition to green tea, athletes can also benefit from consuming foods like oatmeal which has a relatively low glycemic index , chia seeds which are rich in antioxidants and Omega-3 essential fatty acids , and whey protein isolate a complex form of protein that contains all essential amino acids.
Green tea can benefit athletes beyond their respective competitions. It can also help prevent cell damage from inflammation by inhibiting the production of inflammatory cytokines small proteins secreted by the immune system.
One study on athletes undertaken over a four-week period showed that green tea extract reduced oxidative damage in high-intensity and long-term muscular endurance tests alike.
Oxidative damage occurs when there is an imbalance between free radicals and antioxidants in your body. Free radicals are unstable atoms that can damage cells. They are produced when we use oxygen to generate energy.
They can also be produced by harmful substances such as smoke and pollution. Green tea can help athletes perform at their best.
It has been found to help boost endurance and fat metabolism and fight inflammation. As such, it can be a useful superfood for athletes wishing to give their all and recover from the effort expended during competition. Lucy has been writing for T Ching since fall of and covers a wide variety of subjects all relating to tea, of course!
She describes herself as, "a tea-obsessed freelance writer and mom of two. See Lucy Wyndham's Full Bio and List of Articles.
Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. The Emma Lea Books. How Can Green Tea Boost Your Athletic Performance?
Science Researches Tea and Health Claims Numerous studies have shown that green tea is beneficial to human health owing to its high polyphenol content. How Much Tea Do Athletes Need to Drink?
What Components Make Green Tea so Powerful? Superfoods a Boost to a Healthy Diet for Athletes Green tea is just one of many foods that can boost athletic performance, even for those practicing low-impact sports. The competitive level included participation in state and national competitions.
During the study participants were requested to avoid ingestion of any medicine or stimulants, and to keep their regular routine of training and diet.
They should inform the need to start any medical treatment during the entire experimental phase. Six participants were excluded due to these criteria and therefore we had eight participants in each group. Intervention group was supplemented with green tea extract and the control received capsules with placebo.
Table 1 describes the study participants. Experiments started with the participants completing an incremental maximal cycling test to determine the individual peak power output PPO. In the following days they performed submaximal cycling trials combined or not with sessions of knee extension exercise to fatigue.
The whole experiment lasted 23 days for each participant. In the different visits to the laboratory, neuromuscular parameters were determined based on electrical neuromuscular activity; muscle damage and oxidative stress were determined from blood samples; and a cardiac monitor recorded heart rate.
Data were compared between the GTE and placebo groups and between the conditions with or without the fatigue. All participants were evaluated with or without fatigue. In the case of non-fatigue condition, we ensured at least 5 days without supplementation and without performance of vigorous exercise Chow et al.
We call fatigue the condition of being tested after completing knee extension trials until exhaustion in two consecutive days before a submaximal cycling trial. Figure 1 illustrates our experimental design. All participants signed a consent term before starting participation in the study; procedures were conducted in agreement with declaration of Helsinki, and this research was approved by the institutional committee of ethics in research IRB no.
FIGURE 1. Experimental design. All participants completed the same protocols. Experiment started with the incremental maximal test to determine peak power output PPO. In the last 3 days of supplementation participants repeated the submaximal cycling trial after two sessions of knee extensors exercise to fatigue.
To avoid learning effects from the first test on the results after fatigue condition, half of the participants from each group performed the non-fatigue submaximal cycling test after the fatigue period, and the other half before. rpm: cadence, in revolution per minute, PPO: PPO, EMG: record of electrical muscle activation by surface electromyography, RVL: vastus lateralis from right leg, left vastus lateralis LVL : vastus lateralis from left leg.
Cycling trials were performed always between 3 and 6 pm on a cycle ergometer Lode Excalibur Sport, Lode, Netherlands properly adjusted to the individual body posture of the participants.
The last workload completed was therefore named the PPO Priego Quesada et al. Neuromuscular electrical activity was determined during the submaximal cycling tests using surface electromyography EMG. EMG signals were recorded bilaterally from the vastus lateralis, which was selected due to its main role for power production in cycling Bini et al.
Data were sampled at 1. EMG signals were filtered using a band-pass digital Butterworth filter with cut off frequency of 0. Onset and offset of neuromuscular electrical activity for each contraction burst were determined using the criteria of variation of two standard deviation for increase and decrease considering the average activation recorded during rest Hodges and Bui, From each contraction burst during the cycling trials, the root mean square RMS value was determined as an indicator of magnitude of activation Moritani et al.
At the end, for each participant we had five moments of 5-min EMG record. EMG data from moment 1 5—10 min of exercise was considered the reference to the normalization of RMS values obtained during the exercise. We aimed to elicit a condition of cumulative fatigue by combining 2 days of strenuous knee extension exercises until exhaustion and the performance of a submaximal cycling trial on the subsequent day.
The trials for knee extension were also performed between 3 and 6 pm using a seated knee extensor machine with the participant performing concentric-eccentric knee extensions until exhaustion. A metronome set at 20 beats per minute controlled the movement velocity.
In the first set of repetitions the maximal number of voluntary repetitions was determined. Cycling trial was performed 24 h after the second fatigue protocol. Participants received 15 capsules not identified and were advise to intake one capsule per day, before breakfast, with a glass of water.
The capsules from GTE and placebo groups were identical. Supplementation was administrated in capsules because this strategy results in larger bioavailability Henning et al.
Capsules content were GTE and celulomax E, an inactive excipient that served as a placebo. GTE dose was defined considering the results from a previous study in which the same supplementation dose reduced fatigue-induced muscle damage da Silva et al.
GTE was purchased from a local commercial supplier, manipulated by a pharmaceutics registered professional, and tested using high performance liquid chromatography HPLC to ensure the presence of epigallocatechin gallate 1.
HPLC was performed with a Shimadzu Prominence Auto Sampler YL system Shimadzu, Kyoto, Japan , equipped with Shimadzu YL reciprocating pumps connected to an YL degasser with an YL integrator, and YL diode array detector.
To determine compounds profile the extracts were analyzed using a reversed phase carried out under gradient conditions using Synergi Fusion-RP 80A column 4. A flow rate of 0. Phenolic compounds were identified and quantified by comparing the retention time and UV—Visible spectral data to known previously injected standards.
The chromatography peaks were confirmed by comparing the retention time with those of reference standards and by DAD spectra. All chromatography operations were performed at ambient temperature and in triplicate.
During the supplementation period participants were requested to report any consume of stimulants, other supplements, medications, and teas originated from C. sinensis or other plant. Furthermore, they were requested to avoid consume of fruits, milk, caffeine, and alcohol on the day before each cycling tests when blood samples were collected Sugita et al.
Participants received daily messages to recall them about the orientations and to avoid mistakes in capsules intake.
Blood samples 10 mL were collected from the ulnar vein before and after each cycling submaximal test. Samples were centrifuged 10 min, rpm to separate the plasma that was stored at °C to further determination of total activity of creatine kinase CK Noakes, using enzymatic commercial kits Labtest.
The blood samples for biochemical analyzes of oxidative damage were collected in tubes with heparin. The analysis of substances reactive to the thiobarbituric acid TBARS served to determine the lipid peroxidation Ohkawa et al. To ensure that participants had no damage in soft tissues that could increase CK for instance, a muscle strain, tendon, or ligament injury, etc.
we determined the serum levels of the C reactive protein Pritchett, using immunological kits Labtest. The blood analyses are named in the result section as: A pre cycling without fatigue, B post-cycling without fatigue, C pre cycling with fatigue, and D post-cycling with fatigue.
Data are expressed as mean and standard deviation. Normality of data distribution was confirmed using the Shapiro—Wilk test. EMG signals within cycling trials were compared between the moments by one-way ANOVA with Bonferroni post hoc , and the comparison between the groups and fatigue conditions by two-way ANOVA with Bonferroni post hoc.
Biochemical and heart rate data were compared within cycling trials by one-way ANOVA with Bonferroni post hoc. For non-parametric data Friedman and Wilcoxon testes were used. Comparisons between the groups were performed using independent t -test. Significance level was set at 0. Results of C-reactive protein suggest that participants from GTE and placebo groups did not suffer macro injuries related to the experiments data not shown.
Muscle damage was lower in the GTE supplemented participants. FIGURE 2. Plasma A creatine kinase CK and B plasma lipid peroxidation measured by thiobarbituric acid reactive substances TBARS.
Placebo group showed higher oxidative stress in the fatigue condition, suggesting a protective role of GTE supplementation. Cardiovascular responses estimated by heart rate showed that GTE supplemented group experienced lower cardiac workload than placebo group. Heart rate responses to the cycling trials Figure 3 were analyzed by the angular coefficient of the regression curve considering second-to-second data recorded during the exercise.
FIGURE 3. Heart rate HR curve slope over time of exercise in the different groups and conditions. Neuromuscular activation from the left vastus lateralis LVL of the participants of placebo group showed significant impairment in the fatigue condition. FIGURE 4. Results of neuromuscular electrical activity obtained from GTE and placebo groups during the cycling trials with and without fatigue condition.
Data are shown as mean bars and standard deviation vertical lines for A root mean square RMS and B median frequency MDF normalized to the moment 1 for right RVL and left vastus lateralis LVL. Here we set out to determine whether GTE supplementation could benefit performance under a condition of cumulative fatigue.
GTE has been shown as a potential antioxidant, with positive effects on different tissues, and could be a good option for competitive sports. Despite of its popularity among athletes, few evidences of the benefits are available concerning amateur competitive sport.
To the best of our knowledge, this is the first study demonstrating that GTE supplementation before cumulative fatigue minimizes muscle damage and oxidative stress in trained athletes, therefore playing a significant role in exercise recovery, and with important effects on neuromuscular and cardiovascular performance during exercise.
Previous studies on GTE supplementation in athletes were limited to the determination of performance improvement resultant of higher lipid oxidation due to GTE activity Ichinose et al.
Rather than an effect on energy supply, here we focused on performance during endurance trials of cycling under cumulative fatigue, which is close to the experienced by athletes in competitions lasting more than 1 day, and found GTE results supporting benefits of this supplementation on both muscle damage and recovery markers, as well neuromuscular function Fuglevand et al.
These are important implication for training and competition. Placebo group showed higher muscle damage after fatigue. Increase in CK activity is commonly associated with damage resultant of mechanical stress and structural acute changes in the muscle, which happens in coexistence with increase in oxidative stress Morillas-Ruiz et al.
Such result supports the role of GTE in minimizing muscle damage resultant of exercise. Oxidative stress is the most accepted explanation to the presence of muscle damage, and the results from GTE group support the lower oxidative stress as an explanation to the lower CK activity observed in the GTE supplemented group Panza et al.
CK activity determined from the circulating blood can be variable, and it is important to ensure the absence of other lesions that could influence CK activity.
We found no changes in C-reactive protein and therefore attribute the changes in CK activity to the stress imposed by the exercise protocols Pritchett, Green tea extract supplementation resulted in stable lipid peroxidation, which was used as a marker of oxidative stress.
It is known that oxidative stress is not cumulative along different days of exercise Shing et al. This result is in agreement with a previous study addressing sprints tasks that resulted in an oxidative stress condition in placebo but not in the GTE supplemented group Jowko et al. The exercise configuration used here leaded to an imbalance in the oxidative status resulting in oxidative stress Vollaard et al.
Oxidative stress has important implications on the contraction mechanisms and force output capacity Prochniewicz et al. GTE catechins work as scavengers of reactive species of oxygen better than observed in response to other supplementation strategies commonly used in sports, such as vitamin C and E Zaveri, It supports our idea that the antioxidant properties of GTE are the main explanation to our results in the fatigue condition.
The metabolic damage in the muscle tissue impaired muscle activation in a way visible considering simple markers of surface electromyography. Placebo group showed lower magnitudes of neuromuscular activity and higher indicators of muscle fatigue.
The decrease in the magnitude of neuromuscular activation and its correlation with increase in markers of muscle fatigue is expected in muscles exposed to repeated bouts of exercise under cumulative fatigue Mendez-Villanueva et al.
Our cycling trials involved constant workload relative to the individual PPO. While this rationale seems evident to the placebo group, GTE group showed better indicators of neuromuscular performance and cardiovascular demand.
Our study has limitations. We were unable to fully control the diet of the participants and it may have influenced the higher variability observed in the results, which is also a common issue in previous studies. To minimize this effect we delivered detailed recommendations to the participants, like avoiding intermittent fasting that affect oxidative stress Dannecker et al.
We controlled the highest number of factors possible we could to minimize other variables of influence on our results. Neuromuscular results showed consistent impairments in the left leg, and it may have some relation with variables of motor control like leg preference, which deserves attention in future researches.
Measurements of force would help to determine the extend of damage due to the exercise McHugh et al. We were unable to evaluate knee extensors force. The pharmacokinetics of the catechins in the blood may have influenced our results.
In rats dosed with green tea catechins, concentrations in the blood exhibited peak up to 3 h after intake Janle et al. In humans, peak plasma concentrations are reached between 1.
We tried to minimize these effects by controlling the period of the day in which tests were performed according to the time when the supplementation was intake.
Finally, although the dosage is different among the studies, a higher dosage is not related to better results on muscle soreness, for example Arent et al. Green tea extract supplementation before an event of cumulative fatigue minimizes muscle damage and oxidative stress in trained athletes.
It also shows positive effects on neuromuscular parameters related to muscle activation and muscle fatigue. Therefore, GTE supplementation can be considered a valid strategy in the context of competitive endurance sport aiming at exercise recovery and performance of athletes.
This study was approved by the ethics committee from Universidade Federal do Pampa and all participants signed a consent term prior to start the participation in this research. ÁM, WdS, MS, and FC designed the study, interpretated the data, and prepared the manuscript.
ÁM, WdS, and MS collected and processed the data. All authors approved the final manuscript. ÁM and MS were supported by CAPES-Brazil student fellowships. A research fellow of CNPq-Brazil supports FC. The authors declare that they have no financial or other interest concerning the content of this paper.
The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. The authors would like to thank Caetano Lazzari, Daiana Ávila, and Pamela Mello-Carpes for their technical support during data analysis.
ÁM received a student fellowship from CAPES — Brazil. CNPq — Brazil supported MS and FC. Abbiss, C. Models to explain fatigue during prolonged endurance cycling. Sports Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Ahtiainen, J. Acute hormonal and neuromuscular responses and recovery to forced vs.
Maximum repetitions multiple resistance exercises. Arent, S. The effects of theaflavin-enriched black tea extract on muscle soreness, oxidative stress, inflammation, and endocrine responses to acute anaerobic interval training: a randomized, double-blind, crossover study.
Sports Nutr. Bini, R. Physiological and electromyographic responses during km cycling time trial: relationship to muscle coordination and performance. Sport 11, — Chow, H. Pharmacokinetics and safety of green tea polyphenols after multiple-dose administration of epigallocatechin gallate and polyphenon E in healthy individuals.
Cancer Res. PubMed Abstract Google Scholar. Effects of dosing condition on the oral bioavailability of green tea catechins after single-dose administration of polyphenon E in healthy individuals.
Cifrek, M. Surface EMG based muscle fatigue evaluation in biomechanics. da Silva, W. Effect of green tea extract supplementation on exercise-induced delayed onset muscle soreness and muscular damage.
Dannecker, E. The effect of fasting on indicators of muscle damage. Diefenthaeler, F. Muscle activity and pedal force profile of triathletes during cycling to exhaustion.
FREE SHIPPING ON ORDERS Kale and chicken recipes £ The benefits of Green Tew to athletic Circuit training routines centre around getting new energy Kale and chicken recipes highly-active Fat-burning exercises for athletes exfract. muscles xports helping to prevent cellular damage post-exercise and hasten recovery. The main benefit of Green Tea on athletic performance is improved metabolic flexibility, which helps to generate new energy through:. This occurs through an ingredient called epigallocatechingallate EGCGwhich gets converted into gallic acid GA in the gut. GA has been shown to stimulate a receptor present in metabolically-active tissues those using large amounts of energy such as muscle tissue called GPRG6A, which has a number of beneficial effects that have been suggested to enhance athletic and cognitive performance.
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