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Research Update! Is green tea extract the best fat burner for bodybuilders?
AST Sports Science
The compound Epigallocatechin gallate (just call it EGCG), is a naturally occurring polyphenol found in abundance in green tea. EGCG is this active ingredient within green tea extract that has recently been linked to so many health benefits, a number of scientists believe it to be the find of 21st century. In research, EGCG has shown the potential to prevent the progression of HIV, many forms of cancer, reduce blood cholesterol and the risk of cardiovascular disease and even prevent dental cavities! However, the research on EGCG's unique capabilities as a fat burner are most intriguing.
The research findings on the effects of EGCG on the metabolism were so significant we decided that this compound should feature in our new NRGX?, TX-6? and Pro-Therm? formulations. The research on EGCG should be of great interest to all bodybuilders, for two important reasons.
Firstly, EGCG is shown in clinical trials to produce a thermogenic effect that enhances fat metabolism [1,4]. Unlike most of the research on fat loss compounds the positive effects of EGCG supplementation were demonstrated in people that were not fat. The second reason EGCG captured my interest is this compound appears to enhance fat loss via a different mechanism to other thermogenic compounds such caffeine and ephedra. Additionally, EGCG appears to enhance the effect of other thermogenic supplements such as caffeine and serve to prevent fat accumulation. These unique properties make EGCG a very interesting supplement to anyone that is concerned with shedding body fat.
EGCG: what is it, how does it work?
The catechin-polyphenols in green tea exist in several isoforms such as epigallocatechin (EGC), epicatechin (EC) and epicatechin gallate (ECG) but EGCG is believed to be pharmacologically, the most active tea catechin [5]. Side note: If a product label claims a supplement contains green tea extract, make sure it is standardized to contain a high dose of EGCG. If it does not, it will be useless as a fat- burner.
Several studies have investigated the effects of EGCG on fat metabolism. In general, these studies demonstrate that EGCG is a potent thermogenic compound (enables the body to expend calories as heat rather than storing them as fat). This effect has been demonstrated in research in a variety of mammals, including humans. Another interesting aspect of green tea extract is that its thermogenic effect is shown to be much greater than what could be attributed to its (naturally occurring) caffeine content. EGCG appears to be the active ingredient in green tea extract that provides very unique fat metabolizing capabilities [1-5].
It appears that EGCG acts synergistically with caffeine on the sympathetic release of noradrenaline to amplify caffeine's effects [1-3]. Caffeine is a methlyxanthine and its stimulatory effect is thought to occur by increasing the concentration of norepinephrine at the synaptic junction in nerve cells ?that's why you get that subtle but very cool boost in mental focus and energy from a jolt of caffeine.
However, caffeine's interaction with the adrenoceptors within these cells is negatively modulated through enzymatic degradation by catechol O-methyltransferase (COMT) - the enzyme that degrades noradrenalin (and diminishes the boost). Some research shows that the noradrenalin degradation enzyme COMT can be inhibited (shut down) by certain plant polyphenols, most notably EGCG! [5] Thus, EGCG supplementation may serve to amplify and prolong the effect of caffeine on noradrenalin release. In turn this increases cAMP which boosts energy metabolism and thermogenesis. Therefore, EGCG appears to be a perfect compound to "stack" with methlyxanthines such as caffeine and theobromine ?this combination will provide a synergistic effect on the metabolism that may enhance fat metabolism.
The latest research on EGCG . . .
The intense interest in green tea extract as a fat-burner originated from in vitro (test tube) research. These studies showed that EGCG was actually more effective than equivalent amounts of caffeine or ephedrine in activating thermogenesis!
Abdul Dulloo and his colleagues are the group of scientists that performed the land-mark, six-month study on the safety and effectiveness of ephedra and caffeine for fat loss. However, this group of scientists were also the first to show that a daily dose of green tea extract significantly stimulated thermogenesis, increased daily energy expenditure and fat oxidation in non-obese humans [1].
Treatment with the green tea extract resulted in a highly significant (P < 0.01) increase in 24-hour energy expenditure and a highly signi
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