Tea is the second most consumed drink in the world behind water. It dates back 4000 years to China and green tea is one of the most popular varieties by enlarge down to the huge amount of health benefits associated with it. There is a ton of research demonstrating the many health benefits of consuming green tea from its cancer fighting properties to promoting brain health. We are just going to focus on its properties pertaining to exercise and fat loss.
A green tea leaf has two substances that are the primary players providing the highest amount of health benefits, Catechins and Caffeine. Most green teas on the market contain approximately 50mg of Catechins and 25mg caffeine per cup (A standard cup of coffee contains approximately 150mg of caffeine).
However there is a catch, you can build a tolerance to caffeine and EGCG. If you consistently consume more than 400mg of caffeine a day you may not see the same benefits in exercise performance and fat loss. It is advised to have one day a week caffeine free as research has shown this can help reset your tolerance levels.
One extra benefit from EGCG is that it may inhibit the absorption of carbohydrates as it suppresses the effects of a glucose transporter protein called GLUT4. This basically means more of the carbohydrates you consume pass straight through your system and are not used for energy.
To see the exercise and fat loss benefits from green tea you need to consume approximately 450mg of EGCG, which is around 8 cups (1.9L). This may sound like a lot to some but simply brewing a big pot of green tea and replacing your afternoon fizzy drink or coffee breaks with green tea will get you on your way.
P.S People often mistake green tea as being a diuretic but studies show there is no difference in urination levels between green tea and water consumption, so drink up!