Sports Medicine Program

Coffee Vs. Green Tea

You probably already know that a shot of caffeine before your workout can give you more energy and help you burn more fat. For that reason, millions of people drink a cup or two of coffee before hitting the weights or heading off to an aerobics class. But did you know that tea especially green tea can provide you with extra energy and fat loss without the buzzing effects of caffeine? So, is one better than the other? For all the hard core coffee drinkers out there, you may want to take another look at green tea. Caffeine Claims:
Improves performance by decreasing marathon running times and cycle time trials by: o Affecting the central nervous system causing increased neuronal excitability o Increases free fatty acid oxidation, sparing glycogen for energy use allowing glycogen levels to be maintained for a longer period of time

Beverage Average Caffeine (mg) Coffee, brewed, 8 ounces 165 Coffee, instant, 8 ounces 95 Black Tea, 10 ounces brewed 80-120 Iced tea, 12 ounces 70 Green Tea 35 - 70 Hot cocoa, 8 ounces 5 Dr. Pepper 40 Pepsi Cola 40 Diet Coke 45 Mountain Dew 55

How Much Is Needed? o 3- 6mgs caffeine/kg/body weight or 1.4 2.7mg/lb/body weight to improve endurance by 20 50% without raising urinary caffeine levels above the International Olympic Committee limit to 1200mg. o 175# person would need 245 472mg of caffeine = 24oz of green tea or about 16oz coffee Possible Caffeine Side Effects? o Dizziness o Headache o Insomnia o Nausea o Gastrointestinal Distress o Muscle Tremors o Palpitations

SPORTS TIP If you choose to use caffeine as an ergogenic aid, try using it 1-2 weeks before an event to gauge its effectiveness. Regular caffeine intake will lessen its benefits due to the body's ability to develop a tolerance to it. To receive the maximum benefits, it is recommended not to use it daily.

Green Tea Claims: o Green tea is rich in polyphenols especially one called Catechins. Polyphenols are plant-like compounds that act as antioxidants. With a minimum 2 cups of green tea a day containing 625mg of catechins, these plant-like substances have shown to be antiviral, antioxidant and anticancer. o Green Tea is also used as an anti-inflammatory agent, reducing cholesterol and muscle/joint aches and pains. o Catechins and caffeine in green tea have also shown to spare glycogen stores in athletes enabling them to exercise longer without fatigue. o Due to the catechins in green tea, recent studies show that it can decrease abdominal body fat Here is one of many studies supporting the benefits of green tea:
In 2008, scientists at the University of Birmingham in the UK studied the effects of green tea extract (GTE) supplementation (containing 366mgs of EGCG per day) in 12 healthy men who performed 30 minutes of cycling exercise at 60% of maximal oxygen consumption (VO2max) before and then again 24 hours after GTE supplementation. The results were dramatic; compared to a control group who took an inert placebo, those taking GTE increased their fat burning rates by an average of 17% . Whats especially intriguing about the Birmingham study is that the contribution of fat oxidation to total energy expenditure following GTE supplementation was also significantly higher by a similar percentage, indicating that this extra fat oxidation induced by GTE was helping to fuel the exercise. This is potentially very important; if an athlete can derive more of his or her energy from fat burning during an endurance event, fewer demands are placed on the premium energy supply for intense exercise stored muscle carbohydrate (glycogen) which could in turn prolong endurance during longer events. (Michelle C Venables, Carl J Hulston, et al. Green tea
extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008: 87(3):778-84)

Is it safe for kids? Concern of the safety of green tea consumption and kids arise from the caffeine content and the tannins. However, green tea does not contain tannic acid, which interferes with iron absorption and bone formation.

Bottom Line Green tea and caffeine offer similar effects of sparing glycogen to prolong exercise, however, green tea offers this effect in addition to other unique benefits without the side effects that caffeine use can bring. Green Tea acts as an anti-inflammatory agent, contains lots of anti-oxidants, and can decrease abdominal fat and reduce cholesterol! These positive effects are shown in as little as 2 cups of green tea each day!

For more information on sports nutrition, contact Nicole Fasules, RD CD, the Froedtert & Medical College Sports Medicine Dietitian at (414) 805-7083 or email her at Nicole.fasules@froedterthealth.edu.