There are many reputed benefits of green tea, whether ingested as a liquid or an extract tablet. These include help with weight loss, improved skin health, reduced risks of cardiovascular disease, and increased mental alertness. But let’s examine the research of how green tea may benefit your cardio and weight-training workouts. Should you go green?

FREE RADICALS AND ANTIOXIDANTS

This is going to scare you. Free radicals, molecules created by the breakdown of oxygen during metabolism, can wreak havoc by attacking cells. They’re linked to diseases and aging. Because exercise requires increased oxygen consumption, it also frees those radicals. So, wait, exercise is bad now?

green tea benefits
Leafy green tea / 8AM / Pixabay

No, of course not. Research has shown that your body figures this out, and, effectively fights off the free radicals as it adapts to workouts. You got this. In fact, artificially suppressing free radicals via antioxidants may harm your ability to adapt to workouts as well as your insulin sensitivity, a benefit of exercise. So, wait, antioxidants are bad now?

No, not necessarily. Previous research utilized chemicals and moderately-high vitamin doses. There’s another approach. ‘‘Eat well,’’ the co-author of the original study told the New York Times. “Although this is not yet proved, it seems likely that antioxidants from foods, like blueberries, green tea, and carrots, may work in tandem with the body’s natural antioxidant defenses better than those from supplements.”

GREEN TEA TIME

That brings us to the most recent study, which combines two of this century’s hottest fitness trends: CrossFit and green tea extract. (A previous study concluded, as if there was any doubt, that CrossFit elicited acute blood oxidative stress.) Sixteen physically active males were randomized into two groups. For six weeks while doing CrossFit (50-minute workouts, five days on, two days off), eight swallowed green tea extract, eight swallowed a placebo. Via blood tests before and after, various factors were measured.

green tea workout benefits
Crossfit / Pixabay

Let’s dive into the results.

GREEN TEA WORKOUT BENEFITS

✷ Green tea extract had marginal benefits for aerobic capacity and brain health and a moderate advantage in reducing oxidation.

✷ However, it had a large benefit in boosting blood antioxidant capacity: 44% versus 24% for the control group.

It appears green tea boosts antioxidation in high-intensity exercisers without the downsides (though insulin sensitivity was not measured). Green tea, which is loaded with immune-improving polyphenols, seems, as the doctor hypothesized, to work in tandem with your body and not override it. In addition to green tea’s many other health benefits, its teamplay in fighting free radicals let loose by exercise is another reason to go green.

green tea benefits
Green tea field in Boseong, South Korea / YHBae / Pixabay

GREEN TEA EXTRACT RECOMMENDATION

We recommend 300-800 mg. of green tea extract, taken once or twice daily, with meals. (Liquid green tea is superior as a source of antioxidants, and we encourage you to drink it. However, one cup of green tea equals about 50-100 mg. of extract, so you would need to down a lot of cups to equal two 400 mg. capsules.)