What is EGCG in Green Tea?
What is Green Tea?
Green tea makes up 20% of the worlds tea production. It is usually prepared by pan-frying the leaves and then drying them. It is comprised of catechins, a powerful group of antioxidants, the most potent being EGCG (Epigallocatechin gallate). There are 35-70mg EGCG in 1 cup (8oz) of green tea. The tea has the same effects hot and cold.
Origins of Green Tea
Green tea comes from the Camellia sinensis leaf. Originally from China but is now also found in all of Asia. There are many myths about how green tea came about but we know that China and Japan have been using green tea for medicinal purposes for thousands of years.
Best Way to Brew Green Tea
Brewing for full antioxidant capacity is best achieved using soft water at 140-175F for 1-2 minutes. A longer brewing time can make the tea have a bitter taste. More than twice the amount of antioxidants in the first brew can be obtained through re-steeping the bag.
Quality can increase with:
- Fan-dried leaves
- Lower temperature roasting
- China and Kenya grown tea leaves
- Spring harvest
Try The People’s Green Tea Bags from The Tea Republic.
What does Green Tea do for Athletes?
There are many health benefits of green tea including increased brain activity and reduced LDL oxidation. With its antioxidant capacity, there is a proposed potential to decrease the risk of cancer. Another study showed athletes can increase their VO2max by consuming around 400mg of EGCG daily.
How much of EGCG should I take?
Depending on the results you are looking for, a varying dose of 400-1000mg daily can have benefits. Try our dietitian’s favorites, including drinking it often (like in Chris’ favorite homemade sports drink), or taking NOW EGCg Green Tea Extract 400mg capsules.
How safe is EGCG?
Scientific evidenced suggests, green tea and EGCG is relatively a safe food product and supplement when consumed in appropriate levels. EGCG levels greater than 200 mg are associated with increased risk of mild adverse effects such as constipation, increased blood pressure, and rash.
IS EGCG right for you?
Contact our sports nutritionists to help you determine your personalized plan!
Special thanks to one of our amazing interns, Brittany Wuis, who is a student at N.C. State, a Certified Personal Trainer and NPC Figure Competitor.
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