Exercise with Green Tea Consumption Improve Sports Performance: Comparison
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Please note this is a comparison between Version 2 by Jessie Wu and Version 1 by Hadi Nobari.

Regular exercise is fundamental for maintaining a healthy lifestyle. 

  • green tea
  • sport

1. Neutralizing Free Radicals: Green Tea

Natural interventions to reduce the negative effects of exercise and improve body function during exercise has found its place in the athletes’ training program. The use of supplements is often promoted to athletes with claims of improving performance, but it may not clearly specify their ergogenic effects. Thus, extensive research is being done on the role of their effectiveness on sports performance [30][1].
Among dietary and natural supplements, tea is popular and widely used due to its antioxidant, anti-inflammatory, and anticarcinogenic properties [29][2]. Among them, black tea is highly consumed (78% popularity), followed by green tea (20% popularity) [31][3]. Green tea is a very potent beverage because of its antioxidant, anti-inflammatory, anticarcinogenic, and antiallergic properties [32][4]. Additionally, green tea decreases the symptoms of metabolic syndrome and diabetes by controlling blood glucose, lowering cholesterol, etc. [31][3].

1.1. Green Tea Chemical Composition and Its Biological Characteristics

The chemical formula of green tea consists of proteins and amino acids (20–25% raw material), such as glutamic acid, tryptophan, glycine, serine, aspartic acid, tyrosine, valine, leucine, threonine, arginine, sinus, and carbohydrates (5–7% raw material; cellulose, glucose, fructose, and sucrose). It also contains lipids (nickel linoleic acid and linoleic acid), vitamins (B, C, and E), caffeine, chlorophylls, and carotenoids. Unstable compounds (aldehydes, alcohols, esters, lactones, and hydrocarbons), minerals, and essential elements (5% dry weight; Ca, Mg, Cr, Mn, Fe, Cu, Zn, Mo, Se, Na, P, Co, Sr, Ni, K, F, and Al) are also included. Green tea has a rich source of polyphenols, such as flavonoids. Flavonoids are phenolic derivatives that differ in their concentration in green tea [33][5]. Catechins are the most important flavonoids in green tea.
The components in green tea have medicinal properties because of the presence of polyphenols, specifically flavonoids. These flavonoids contain a high proportion of catechins (80–90%) compared to other teas. Green tea has four main catechins: epigallocatechin gallate (EGCG; 60%), epigallocatechin (EGC; 20%), epicatechin-3-gallate (ECG; 14%) and epicatechin (EC; 6%). Among them, EGCG has the most health benefits, as it is effective in maintaining cardiovascular health and metabolism. In green tea, the amount of catechins varies, although a standard extract has been acquired for its use in supplementation [31][3]. Catechins cannot be completely extracted from fresh green tea leaves; therefore, there are large differences in the extract concentrations obtained. In addition, catechins are relatively unstable and can vary in amount under different conditions. Therefore, it is not possible to estimate the doses of catechins used in animal studies due to their lack of quantification [10,31,34][6][3][7].
The metabolic reactions for all catechins follow the same pathways of phase II detoxification reactions. Animal studies show that catechin uptake occurs in the intestine and liver [35][8]. Catechins are partially bound to intestinal mucosa, liver, and kidneys, and about 5% of catechins are transported freely (i.e., unbound) through the bloodstream. For optimal biochemical functioning, catechins must attach to certain biochemical components (e.g., glutathione via liver enzymes) to improve their water solubility and facilitate their excretion in bile and urine. Thus, large amounts of catechins (including bile-attached catechins) are not absorbed in the small intestine and are transported to the large intestine, where they are broken down to smaller metabolites by resident microbes and reabsorbed for excretion via the urine as valerolactones [36][9]. Catechins were initially thought to have low viability of about 8–9% and very high detoxification [37][10]. However, studies have observed that the bioavailability of catechins increases by about 40% due to antimicrobial activity [38[11][12],39], where catechins were present up to 48 h after ingestion in human urinary excretion. This increase in bioavailability of catechins is explained by the conversion of larger compounds (ECGC and ECG) to smaller compounds (such as UDP-glucuronosltransferases and sulphotransferases) via the phase II detoxification reaction.

1.2. Effectiveness and Life Span of Green Tea Catechins

Pharmacological research demonstrates that green tea catechins have an effectiveness in the range of 2–13% in mice [40][13]. Some properties that can contribute to the oral bioavailability of green tea include its low solubility in gastrointestinal fluid, low permeability of the membrane, its degradation and metabolism in the gastrointestinal tract, and its transmission through intestinal epithelial membrane. Green tea catechins are stable at pH <6.5, but EGC and EGCG are rapidly degraded at pH >7.4. The concentration of polyphenols is higher in the fasted stated than at postprandial [40][13]. Isbrucker et al. found that 20 mg·kg−1 body mass per day of EGCG had no side effects in animals [41][14]. Most animal studies have used 0.1% green tea extract, equivalent to 10 mg per 100 mL of dissolved water, because it showed effectiveness with the lower amount [41][14].
Gallate-type catechins (e.g., EGCG and ECG) have a longer life span than nongalactic catechins (EGC and EC) because they are bound to proteins, which prevent premature excretion. The short half-life of nongalactic catechins occurs when it crosses the intestinal wall. The lasting effect of the maximum serum level of green tea catechins is about one hour in the fasted state and about two hours in the satiated state [42][15]. Green tea catechins are shown to be more stable at low pH and in the fasted state [43][16]. Alimentation raises the pH of the gut, a condition that destroys catechins.

1.3. Antioxidant Function Green Tea

Green tea is a rich source of antioxidants. Structural properties of green tea catechins play a role in their antioxidant function. The presence or absence of the galvanic portion and the number and position of the –OH groups on the ring define their structural property. The presence of the carboxyl group enables catechins to interact with the biological substance and gives its antioxidant function by binding to hydrogen or transferring electrons and hydrogen, or both [44][17]. The antioxidant activity of tea appears to inhibit lipid-inhibiting alkoxyl and peroxyl radicals [45][18]. For example, the antioxidant activity of green tea extract is due to the increase in superoxide dismutase activity and catalase expression. These enzymes protect cells against oxidative stress [46][19]. The proposed mechanism for this process is the reduction of nitric oxide concentration in the plasma, which directly lowers the activity of oxygen species [13,47][20][21]. Malondialdehyde, a marker of oxidative stress, also decreases after consuming green tea [13,47][20][21]. Elevated levels of Phase II antioxidant enzymes have been observed after drinking green tea by increasing levels of polyphenols in the small intestine, lungs, and skin of mice [48][22] and rat prostate [49][23] and the oral cavity of hamsters [50][24]. The underlying mechanism of this process can be through the activation of MAPKs by green tea polyphenols [51][25]. Activation of the Nrf2 signaling pathway is also involved in this process [52][26]. Stimulation of phase II enzymes not only neutralizes free radicals and oxidative stress but can also have a detoxifying effect on carcinogens, such as aflatoxin B1 [52][26]. Studies have shown that catechins have a direct (antioxidant) or indirect (increased activity or expression) effect on oxidative stress. The following Figure 1 shows the effect of green tea catechins on oxidative stress [45][18].
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Figure 1. Mechanism regarding the effect of green tea catechins on oxidative stress.

1.4. Green Tea Used as an Ergogenic Aid

Green tea is an ergogenic supplement that optimizes mitochondrial function and increases lipolysis and fatty acid metabolism, thereby reducing fatigue and improving endurance performance. After a Japanese study examined positive effects of catechins in rats [45][18], there was an increase in investigations regarding the effects of green tea catechins in animal models [45,46][18][19]. One study observed that mice who exercised with consumption of green tea extract (GTE; 0.2% and 0.5% supplementation groups) improved exercise performance compared to the exercise only and control groups, suggesting that the presence of catechin EGCG stimulated lipid metabolism [46][19].

2. Sport Performance and Drinking Green Tea

In recent years, many studies have studied the effect of polyphenols, especially catechins, on athletic performance. Most of these studies have examined the effect of catechins on exercise-induced muscle damage and their biological and physiological role in improving physical function. Until a few years ago, as catechins are antioxidants, their role in preventing muscle damage was studied [47][21]. However, in recent years, more studies have significantly examined the effect of polyphenols on athletic performance. Studies on polyphenols and exercise include antioxidant supplements, such as green tea extract (GTE). Although the majority of studies on green tea have been done on animals, lately, a large number of studies have been done on human athletic performance. Green tea extract contains a large amount of catechins that increase daily energy consumption in humans. For example, short-term consumption of green tea extract on healthy untrained men increased the amount of energy available during 30 min of cycling at 60% of the maximum oxygen consumption. However, the chemical process of green tea and green tea extract in the face of oxidative stress remains unknown. It has been reported that the inhibitory capacity of catechins is due to the presence of a hydroxyl group at the 5 prim position, which increases their ability to inhibit free radicals [47][21].

3. How Can Green Tea Improve Sports Performance?

The use of natural strategies and interventions to improve athletic performance, in addition to overall health, has attracted the attention of athletes at all levels of sport, and green tea consumption has particularly been demonstrated to be effective [9,36][27][9]. Meta-analysis studies have shown that green tea consumption improves performance without any side effects [25,34,36][28][7][9]. Further meta-analysis investigations on antioxidant effects and the presence of polyphenols in green tea have shown its beneficial effects on exercise performance [36,42][9][15]. There are many mechanisms for the effectiveness of polyphenols. Although it is not possible to address them all here, we will mention some of them [63][29]. Natural interventions, such as plant extracts and phytochemicals, enhance physical function, improve recovery after exercise, maintain overall health [35][8], and have minimal side effects [64,65][30][31]. In addition, regular green tea consumption (434 mL·day−1) was found to reduce body fat and decrease waist-to-pelvis ratio compared to the control group (i.e., no green tea ingestion). Similar to these findings, rodent models with high fat diet and body fat mass lost weight with green tea catechin consumption [66,67][32][33].
Green tea polyphenols and catechins also affect SIRT1, which has a role in increasing the activity of PGC-1a after deacetylation, consequently improving mitochondrial function [68,69][34][35]. Another action of green tea polyphenols and catechins is increased endothelial NO synthesis and vasodilation [70,71][36][37]. The production of NO improves the perfusion of oxygen to the active muscles and improves athletic performance [72,73][38][39]. Thus, GTE supplementation can reduce oxidative stress through its polyphenols [74][40] and produce NO to improve maximum oxygen uptake, thus delaying fatigue [74][40]. Additionally, green tea consumption reduces muscle pain caused by improper exercise, bruising, and subsequent injuries. The reduction of exercise-induced fatigue because of GTE supplementation has great practical applications in sports performance in both amateur [75][41] and professional [52][26] athletes because it may be the limiting factor in achieving a personal record or successful performance. Oxidative stress not only accumulates during exercise [75][41] but also does so after exercise; thus, the consumption of green tea during and following exercise can lower oxidative stress (i.e., lipid peroxidation) [76][42]. Plasma triglyceride levels can indicate the effectiveness of catechins, which has been shown to be reduced with exercise in normal mice [77][43]. In addition, the consumption of green tea extract lowered triglyceride levels in Zucker mice and mice fed with a sucrose-rich diet. Studies have demonstrated that green tea flavonoids have an insulin-like activity and increase insulin activity [77][43]. The Figure 42 shows the effect of exercise combined with green tea consumption on exercise performance.
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Figure 42. Possible mechanisms related to the effects of green tea catechins and exercise training on performance. Exercise and concomitant consumption of green tea reduce oxidative factors and suppress the activation of inflammatory factors by regulating calcium release, reduce DNA and RNA damage, release caspases due to TRX activation, and ultimately lead to improved performance.
Ichinose et al. examined the effect of drinking green tea with moderate-intensity exercise and found that concomitant use of the two interventions increased metabolism of fat, which was the predominant fuel during exercise [78][44]. The predominance of the fat energy source reduced VO2 during exercise. This process resulted in a 10% reduction in post-workout oxygen consumption in both groups, which was consistent with other studies [79,80][45][46]. They found that exercise combined with drinking green tea resulted in metabolic adaptation and reduced energy expenditure at the same intensity of exercise. This reduction in energy leads to a decrease in the amount of basal metabolism. They observed this mechanism by measuring the concentration of free fatty acids after exercise and reported that the level of free fatty acids was significantly higher immediately after exercise in trained mice. Beta-oxidation cycle enzymes are important during exercise and fatty acid oxidation [81][47]. Murase et al. [82][48] found that drinking tea with exercise improved the activity of beta-oxidation enzymes and improved mitochondrial enzymes. They also found that drinking tea with exercise delayed the onset of fatigue [82][48]. According to studies and observation of the interaction between exercise and nutritional interventions, new insights can be provided for the use of natural interventions during physical activity to improve athletic performance or maintain health.
One of the limitations of our review is that there is a wide range of oxidative stress factors that could not be addressed. Additionally, this review only mentioned few of the many effects of green tea on performance and health. The amount of green tea required to obtain the maximum benefits is also unclear. Moreover, it is not clear how much physiological oxidative stress production is beneficial and how much harms the body. Most of the research has been done on healthy and young people, and there have been few investigations examining oxidative stress factors associated with metabolic syndrome and other diseases. Therefore, more studies are needed to answer these questions.

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