Matcha and exercise
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The Impact of Matcha Green Tea on Exercise-Induced Fat Oxidation
Introduction to Matcha and Exercise
Matcha green tea, a finely ground powder of specially grown and processed green tea leaves, is known for its high concentration of catechins and caffeine. These compounds have been associated with enhanced fat oxidation during exercise. This article synthesizes recent research on the effects of Matcha green tea consumption on fat oxidation during exercise, particularly in females.
Matcha Green Tea and Fat Oxidation During Brisk Walking
Enhanced Fat Oxidation in Females
Research indicates that consuming Matcha green tea can enhance fat oxidation during exercise. A study involving 13 females found that drinking Matcha green tea resulted in a lower respiratory exchange ratio and increased fat oxidation during a 30-minute brisk walk. Specifically, fat oxidation rates were higher in the Matcha group (0.35 g/min) compared to the control group (0.31 g/min). This suggests that Matcha can be beneficial for those looking to increase fat burning during moderate-intensity exercise.
Physiological and Perceived Intensity Responses
Despite the increase in fat oxidation, the same study reported no significant changes in physiological responses such as heart rate or perceived intensity of exercise between the Matcha and control groups. This indicates that while Matcha enhances fat oxidation, it does not make the exercise feel more strenuous or alter other physiological markers significantly.
Long-Term Matcha Consumption and Exercise
Effects of Three Weeks of Matcha Intake
Another study explored the effects of three weeks of daily Matcha consumption on substrate oxidation during moderate-intensity exercise in females. The findings were consistent with the short-term study, showing a lower respiratory exchange ratio and higher fat oxidation rates in the Matcha group compared to the placebo group. Specifically, fat oxidation increased by 35% to 47% in the Matcha group. Additionally, carbohydrate oxidation was lower in the Matcha group, indicating a shift towards greater fat utilization during exercise.
Energy Expenditure and Body Composition
Interestingly, the study found that energy expenditure was similar between the Matcha and placebo groups, and there was no significant correlation between body fat percentage and the change in fat oxidation induced by Matcha. This suggests that the benefits of Matcha on fat oxidation are independent of body composition.
Short-Term Matcha Supplementation in Obese Women
Limited Impact on Fat Oxidation
A study focusing on obese women examined the effects of short-term Matcha supplementation on fat oxidation during progressive treadmill exercise. The results showed no significant differences in maximal fat oxidation or the corresponding exercise intensity before and after Matcha supplementation. Additionally, there was no significant effect on plasma glycerol levels, a marker of fat metabolism, suggesting that short-term Matcha intake may not be effective in enhancing fat oxidation in obese women.
Conclusion
In summary, Matcha green tea appears to enhance fat oxidation during moderate-intensity exercise in females, particularly with longer-term consumption. However, its effects on physiological responses and perceived exercise intensity are minimal. Short-term supplementation may not yield significant benefits in obese women. These findings highlight the potential of Matcha as a dietary supplement for improving fat metabolism during exercise, though its effectiveness may vary based on duration of intake and individual characteristics.
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