Herbal tea for athletes. Herbal drinks that restore strength after a workout
Interest in the use of green tea in sports pharmacology is primarily due to the fact that this drink is exceptionally rich in antioxidants - polyphenols of the catechin group, which regulate the activity of oxidative stress - an integral element of debilitating physical activity.
The Department of Biochemistry, Faculty of Physical Education and Sports, University of Physical Education in Warsaw, Poland, studied the effect of green tea extract on the level of oxidative stress during intense exercise. Participants, young students, received 640 mg of green tea polyphenols per day or a placebo for 3 weeks during training. Before starting the supplement or placebo and after finishing, everyone was tested with increased physical activity. By the end of the study, the level of lipid hydroperoxides in the blood increased only in those receiving placebo. 24 hours after the exercise test, blood levels of the enzyme creatine kinase were elevated only in the placebo group and were significantly lower in those receiving the extract. The authors conclude that green tea extract increases the effectiveness of the antioxidant defense system during both short-term and long-term exercise (Nutr Res. 2011).
The effect of green tea extract on cardiovascular parameters in women with high blood pressure during exercise was studied in the Department of Exercise Physiology, Faculty of Sports Sciences, Gilan University, Iran. Some of those recruited received the extract, the rest received a placebo. In all of them, blood pressure and heart rate were determined before moderate physical activity and over time at various times after it. Those who received the tea extract had a more effective recovery period after exercise, as measured by blood pressure and heart rate (High Blood Press Cardiovasc Prev. 2014).
The School of Pharmacy, China Medical University and the Department of Genomic Medicine, Kaoshiung Medical University, Taiwan, assessed the effects of green tea consumption after intense training in taekwondo (a Korean martial art) on salivary antibacterial defense factors. After two-hour training, athletes drank HF containing 6 mg/kg of caffeine and 22 mg/kg of catechins or the same amount of water (control). Saliva samples were taken from everyone three times - before training, immediately after it and after 30 minutes, and total protein, immunoglobulin A (SIgA), lactoferrin were determined in saliva, alpha-amylase content, antiradical and antibacterial activity were assessed. Protein, lactoferrin, SIgA and alpha-amylase activity increased immediately after exercise. Immediately after drinking tea and 30 minutes later, alpha-amylase activity increased to an even greater extent. Antibacterial activity did not change during exercise, but green tea increased this indicator after completion of physical activity. The authors consider the identified effect of CG to be of interest, since it suggests a higher resistance of athletes to pathogenic bacterial influences against the background of intense training (PLoS One. 2014).
At the Kao Corporation Biological Sciences Laboratory, Tochigi, Japan, an experiment evaluated the effect of green tea catechins on muscle inflammation and recovery of muscle performance in animals after intense physical exercise. Mice received catechins at 0.5% of their diet for 3 weeks, and then were assessed for running physical activity, muscle strength, and the level of oxidative stress and inflammation in the muscles. Mice receiving catechins ran on average 214 minutes, and control mice - 189 minutes, and the former had a less pronounced decrease in physical activity after running (by 35%) and a less pronounced decrease in muscle contractility. They also had 17% lower levels of protein and lipid peroxidation products, as well as levels of inflammatory markers - tumor necrosis factor alpha, interleukin-1β. The authors conclude that long-term use of CG catechins reduces muscle fatigue after exercise and the severity of inflammation largely due to the regulation of protein and fat peroxidation (Med Sci Sports Exerc. 2013).
At the Faculty of Physical Education and Sports, University of Physical Education, Warsaw, Poland, the effect of a single dose of green tea polyphenols on the level of oxidative stress markers after exercise in football players was studied. The study was conducted during the training period. Some football players received 640 mg of green tea polyphenols before a cycle of physical exercise, the rest received a placebo. Before the exercises, after 5 minutes and 24 hours, a number of parameters were determined in their blood. Unfortunately, the authors did not reveal the effect of a single use of green tea catechins on the level of both markers of lipid peroxidation and antioxidant defense factors (Int J Sport Nutr Exerc Metab. 2012).
The Department of Biology at ETH, Zurich, Switzerland, studied the effect of green tea extract on the effectiveness of the training process in athletes. Participants received a 159 mg catechin extract or a placebo for three weeks and were then tested on a bicycle ergometer at 50% maximal load for 2 hours. A number of parameters were assessed 1 hour before the load, during it and 1 hour later. The authors did not reveal the effect of the extract on indicators of energy metabolism and the activity of lipid peroxidation. The only positive result was a decrease in the level of the inflammatory marker C-reactive protein. (Int J Vitam Nutr Res. 2010).
The School of Sports and Exercise Sciences, Waikato Institute of Technology, New Zealand, studied the effects of epigalocatechin gallate (the main catechin in green tea) on fat oxidation and endurance performance in cyclists. The study was undertaken to search for agents aimed at activating fat oxidation and carbohydrate storage in training athletes to increase their endurance. In a randomized, placebo-controlled trial, athletes received 270 mg epigallocatechin gallate, 270 mg placebo, or 3 mg/kg placebo plus caffeine for 6 days. Then, on a stationary bike, everyone did 60 minutes of exercise at 60% of their maximum energy consumption, immediately followed by a 40 km ride. The authors found a slight increase in fat oxidation in athletes receiving epigallocatechin gallate. For all other indicators, its effectiveness was at the level of caffeine (Int J Sport Nutr Exerc Metab. 2009).
The Department of Nutrition at the Federal University of Santa Catarina, Brazil, studied the effect of green tea on indicators of oxidative stress in weightlifters. Some participants regularly drank green tea at the rate of 2 g of dry tea per 200 ml of water three times a day, while the rest neglected this drink. All participants performed bench presses. Before and after the test, peroxidation parameters were determined in the participants' blood.
In athletes who regularly drank green tea, the level of lipid peroxidation products was lower, and the activity of antioxidant enzymes was higher (Nutrition. 2008).
The Institute of Human Movement and Sports Sciences, Zurich, Switzerland, studied the effect of green tea extract on the metabolism of trained athletes during physical activity. The clinical trial was randomized, double-blind, placebo-controlled. A group of athletes received a green tea extract containing 160 mg of catechins, of which 70 mg was epigallocatechin gallate or placebo, for 3 weeks. Before and after administration of the supplement or placebo, all participants completed a 2-hour test on a bicycle ergometer at 50% of maximum load. The extract, compared with placebo, did not affect fat or energy metabolism parameters (levels of fatty acids, 3-beta-hydroxybutyric acid, triglycerides, total cholesterol, atherogenic low-density lipoprotein cholesterol, lactate, glucose, oxygen consumption, energy expenditure), process activity inflammation (interleukin-6, C-reactive protein levels) and indicators of oxidative stress, but plasma levels of the enzyme creatine kinase were significantly lower both before and after exercise, and the level of anti-atherogenic high-density lipoprotein cholesterol was significantly higher. The authors conclude that green tea extract has at least subtle, but still positive effects on metabolism during exercise (Int J Vitam Nutr Res. 2009).
As we see, in most cases, green tea, when used by athletes, lived up to the hopes placed on it - it reduced the severity of oxidative stress. As for the other effects, the results are contradictory.
Tea is one of the most popular and widespread drinks; it first appeared in China and was then transported around the world through trade relations. Although there is another opinion on this matter: tea first appeared in Ancient Rus' long before China and India, which then themselves adopted this tradition from the Slavs. The drink was brewed from a plant (Ivan tea), but since the history of Ancient Rus' is completely forgotten today, many simply do not know about it.
For several thousand years, the tradition of drinking tea has become firmly established in people's everyday lives due to the taste and beneficial, soothing properties of tea, which comes in black, green, red, white, yellow and even blue. Herbal teas are also available in abundance and are especially beneficial, and can be made from the roots, fruit, or flowers of the plant. To do this, of course, you need to have special knowledge of which plants tea can be made from. Well, if you don’t have such knowledge, then it’s better not to risk self-production, but to buy herbal teas in special stores or pharmacies.
In various situations, the beneficial properties of tea can bring tangible benefits, here are the most common examples:
Anxiety. If you feel regularly anxious or stressed, a mug of chamomile tea can help reduce negativity. Chamomiles have been used for medicinal purposes for centuries. A recent study at Pennsylvania State University found that participants with generalized anxiety disorder (GAD) who took chamomile tea for eight weeks achieved a significant reduction in anxiety symptoms compared to those who took a placebo. In addition, green tea and black tea contain the amino acid L-Theanine, which has a pronounced calming effect. When scientists studied the properties of L-Theanine, they found that subjects prone to anxiety were calmer and more focused if they took 200 mg of this amino acid in supplement form beforehand, the equivalent of 6-10 cups of tea.
Insomnia. There are types of tea that can help relieve insomnia. This category includes: chamomile, mint, lemongrass, and valerian root tea. Chamomile may be the most sleep-inducing ingredient. As mentioned above, the plant has long been used to reduce anxiety, a symptom that also leads to insomnia. Valerian root also has a calming and hypnotic effect, due to the content of special natural compounds in it. Since the times of Ancient Greece and Rome, the herb has been used as a medicine, including for insomnia. However, it is recommended to consult a doctor before taking valerian root, as long-term use may lead to addiction or interfere with other prescriptions.
Acne. One of the most common skin problems, acne occurs when clogged pores form on the face, shoulders, back and chest. Although tea alone cannot cure acne, certain types of tea can help heal acne. Herbal teas (rooibos, mint and chamomile) are used as a drink and as an infusion for external use. Rooibos tea contains two powerful nutrients for clear skin (alpha hydroxy acids and ). This type of tea can reduce acne, sunburn, and also prevent dry skin in winter. Used by healers for centuries, chamomile tea, in addition to its many properties, has an anti-inflammatory and cleansing effect on the skin. If you enjoy mint tea, this is a great time to not only enjoy its taste, but also provide your body with all the nutrients it offers. Peppermint tea has antioxidant properties that prevent clogging of the skin and the growth of acne-causing bacteria. Peppermint tea has also been found to help prevent hormonal imbalances that can lead to acne.
Weight loss. Regular consumption of hot tea can help you lose some extra weight. One observational study found that participants who reported always having hot tea in their diet had a lower weight-for-height ratio (body mass index - BMI) and a smaller waist circumference than those who did not drink hot tea. And this is not surprising, because, for example, green tea contains the polyphenol epigallocatechin gallate EGCG (EGCG), which has been shown in a number of studies to increase fat oxidation and has thermogenic (metabolism accelerating) properties. White tea also contains the antioxidant EGCG and may help prevent the formation of new fat cells. In addition, mate tea (from South America) is a central nervous system stimulant and contains caffeine, as well as many other beneficial plant substances. Known as the “appetite killer,” mate slows down digestion, resulting in a feeling of fullness for a longer period, which is very important in all kinds of weight loss diets.
Nausea and upset stomach. In case of nausea or indigestion, teas made from ginger, mint and chamomile can have a healing effect. Scientists believe that ginger contains substances that act not only in the intestines and stomach to reduce nausea, but also possibly in the brain and nervous system. Peppermint tea has been used since ancient times to combat indigestion, it promotes digestion and also helps stop stomach cramps and relieve nausea. Chamomile tea, in turn, is also a popular remedy for treating indigestion, it helps digestion and relieves flatulence and heartburn.
Headache. If you're looking for a natural remedy for headaches, several herbs may help: ginger, chamomile, and feverfew tea. Ginger tea reduces nausea or vomiting, which can sometimes accompany migraines. The beneficial substances in the “cure-all” chamomile tea relieve pain and promote relaxation. Several active compounds in feverfew tea provide sedative, anti-inflammatory effects that are commonly used to relieve minor headaches as well as migraines. To obtain effective results, it is better to prepare tea at the first symptoms, then its effect will quickly begin to prevent pain and provide healing support to the body.
Green tea Various beneficial properties have long been attributed to this drink, making this drink extremely popular among lovers of a healthy lifestyle. However, many of these properties still do not have serious scientific evidence and it is not always worth taking them on faith. However, scientists have recently proven the high effectiveness and benefits of green tea for athletes and bodybuilders.
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Researchers from Kingston University spent four years studying the effects of common foods and drinks on... testosterone metabolism in organism. Scientists have found that drinking just one cup of strong green or white leaf tea can slow down the removal of testosterone from the body by 30%, thereby increasing its levels in the blood. You can find the original research in English at sciencedirect.com.
Thus, catechins contained in green and white tea can lead to a significant increase in the physical performance of athletes, even without the need for additional stimulation of testosterone production, simply due to a partial temporary blocking of the removal of the hormone from the body. The research results completely refute the common misconception about the dangers of green tea for men.
Increase testosterone levels leads to a noticeable increase in endurance, muscle mass gain and strength gains. At the same time, drinking green tea does not directly affect the level of production of this hormone and cannot lead to its decrease with long-term use, unlike pharmacological testosterone preparations. Thus, regularly drinking unsweetened, strongly brewed green tea can be considered a real and safe way to accelerate muscle growth and increase the body's endurance (to do this, drink it shortly before training and several times a day after it).
In addition to catechins, the increased amount of valuable minerals contained in green tea - chromium, manganese, selenium and zinc (the latter is directly involved in the production of testosterone in the body) also contributes to an active effect on health. However, the largest amount of catechins and other beneficial substances is found only in high-quality, large-leaf green tea. Good tea is a very effective remedy in the complex treatment of erectile dysfunction in men. It is worth noting the proven effectiveness of tea for weight loss, which, coupled with moderate physical activity and a proper diet, makes it an indispensable assistant for those who want to improve their health.
Not everyone has the opportunity to constantly buy expensive green and white tea in specialized tea shops. Meanwhile, you can find products of quite acceptable quality in regular supermarkets, at very reasonable prices. For example, the editorial team at sportlifeabout drinks excellent and inexpensive Ceylon green tea JAF TEA, which can be found in almost any large store. It also happens that there is no time and opportunity to brew real loose-leaf tea, in which case we can recommend packaged Lipton Linea containing, according to the manufacturer, twice as many catechins as regular Lipton tea. Its taste is really very rich and bitter.
Scientific research has proven that it is optimal to drink two to five cups of green tea a day, avoiding its consumption in the afternoon and at night. Hypotensive people should not get too carried away with drinking the drink - after a short rise in blood pressure caused by the presence of caffeine in tea, it can subsequently cause the opposite effect. It’s a good idea to know that the longer you brew green tea, the higher its content of beneficial flavonoids.
We all love tea and coffee. Some more, some less, but, as a rule, various hot drinks replace the consumption of water and juices. Agree that the morning of many of us begins with a cup of strong coffee or, in extreme cases, tea. However, not everyone knows that the amount of aromatic drink consumed may, one way or another, influence the effectiveness of classes.
Coffee for athletes
Scientists who have been studying this beloved drink for a long time have not come to a consensus on whether it is harmful or beneficial for people involved in sports. Coffee advocates say that Coffee lovers burn fat faster and thanks to the energy properties of the drink, training can be carried out with greater intensity and load. Opponents of the consumption of coffee drinks pay attention to their disadvantages, including muscle stupor, body overload, stomach upsets, sleep and rest disorders.
And if scientific minds have not come to a common denominator, then it is not for us to decide whether coffee is harmful or beneficial. However, we are the ones who can regulate its consumption. And to avoid the harmful effects of coffee on physical performance and health in general, It is better to adhere to some rules for its use.
Firstly, We all know that rest for an athlete is one of the most important components of training. Therefore, you should remember that before going to bed you should never allow yourself even a couple of sips of this invigorating drink.
Secondly, Never drink coffee before or after workouts. And if you are a fan of a hot aromatic drink after training in the club’s cardio zone, then know that you can easily “plant” your heart. Make it a rule that at least three hours should pass between training and drinking coffee.
Third, If you can’t imagine your life without strong coffee, then drink only one hundred gram cup a day. You can, of course, use a trick and start drinking a couple of servings of a weak drink.
Fourthly, refuse instant coffee, as it is an unnatural product. It is better to brew coffee in a Turkish coffee pot or coffee machine, spending a little more time.
Fifthly, If you like various types of cappuccino, iced coffee or latte, then, despite the fact that such drinks are not too strong, they contain milk, which makes them high in calories. And a couple of servings of such coffee drinks a day can play a cruel joke on you.
Sports lovers' tea party
There are a huge variety of teas, which gives even the most sophisticated gourmet a huge choice. But in principle only three types can be distinguished: it is black, green and white. And if real white tea is the lot of a few, since it is considered one of the most expensive drinks, then we, as a rule, drink black or green.
Many people choose green tea because they think it has less caffeine than black tea leaves. This is wrong! Based on recent research, it becomes clear that strong green tea will easily “outdo” its black “opponent” in terms of strength and caffeine content. Therefore, if you drink green tea solely because it does not contain caffeine, then give it up and switch to the type of tea that you prefer. Alternatively, you can brew a mixture of your favorite varieties.
In general, try and experiment, but do not forget that Sports tea drinking also has its own nuances:
Firstly, Drink tea half an hour before training. But if you like a sweet drink, then it is better to increase the time interval between drinking tea and exercising. By drinking tea immediately before physical work, you can lead your body to dehydration.
Secondly, You shouldn’t even drink iced tea during the workout itself. Drink only still water.
Third, Drink no more than three cups of hot drink per day. It is better to get the rest of the liquid with plain water and juices.
By the way, today for some reason they have forgotten about the existence of cocoa, replacing it with instant surrogates. However, if you believe American scientists, then cocoa should be included in the diet of every athlete. Strange as it may seem, he is able to restore muscles faster than any special cocktail, intended for athletes. However, here we should not forget about a reasonable amount of its consumption, since cocoa is a fairly high-calorie drink.
Disputes related to the effects of green tea on the body do not subside both among scientists and among fans of a healthy lifestyle.
The situation with the usefulness of this common hot drink was clarified by a team of researchers led by Karl Jenkinson from Kingston University London, UK.
It took scientists 4 whole years of research to prove that regular consumption of green tea not only does not harm athletes, but also increases the effectiveness of training.
What is the secret of green tea?
According to the report, just 1 cup of strongly brewed drink is enough to slow down the release of testosterone in the blood by about 30%. Accordingly, testosterone levels in the body remain at a higher level, even without additional stimulation of its production.
Green tea effectively helps to gain muscle mass, strength, increase endurance and improve overall physical condition. And this is in addition to the already proven beneficial effects of tea on health and the cardiovascular system, in particular.
At the same time, green tea does not have a negative effect on the amount of testosterone production in the body over time, which is observed with the systematic use of medications and testosterone stimulants. Thus, this drink is an absolutely safe means of increasing an athlete’s physical performance without the need to increase the intensity of the workout.
The beneficial composition of green tea and its effect on the body
In addition to catechin, which slows down the release of testosterone, green tea includes:
- Tannins that help improve digestion.
- Theanine, which has a calming effect on the nervous system while maintaining alertness.
- Flavonoids, which together increase immunity and health of the body.
- A huge amount of useful antioxidants that increase the tone of the body, giving energy and vigor.
In addition, green tea increases human metabolism by triggering the process of beta oxidation of fats, which helps fight excess weight. This has been proven by clinical trials. A group of athletes who drank green tea containing about 500 mg of antioxidants shortly before exercise were able to burn more fat over the course of a 10-week study.
Thus, green tea can improve body composition and workout performance. This effect is especially important for athletes eating a high-carbon diet.
In what quantities should you consume green tea to achieve maximum results?
Just like any medicine, green tea should not be overused. According to research, the optimal effect is achieved by drinking 2-5 cups of tea per day.