Will Green Tea Before a Workout Burn More Fat?

A class of antioxidants in green tea called polyphenols is responsible for the potential benefits -- ranging from cancer prevention to cholesterol control -- of this health-promoting drink quaffed by humans for thousands of years. According to the University of Maryland Medical Center, green tea may also boost metabolism and help burn fat. Researchers at Penn State University have found the combination of green tea and regular exercise boosts fat-burning in mice, but it doesn't seem to matter when the tea is consumed. Drinking any type of caffeine before a workout, however, may give you the energy to go longer, thus increasing the burn.

Metabolism-Boosting Effects of Green Tea
Whether you work out or not, drinking green tea may provide a slight boost to your metabolism, the processes by which your body turns food into energy. A slower metabolism can cause you to put on excess weight. Both the catechins and the caffeine in green tea have metabolism-boosting effects -- caffeine promotes fat-burning by increasing thermogenesis, or heat production, and catechins seem to boost fat oxidation. The two may work in tandem to boost metabolism, according to a review published in "American Journal of Physiology" in July 2006. A study published in "The American Journal of Clinical Nutrition" in December 1999 found that consumption of a green tea extract resulted in a 4 percent increase in 24-hour calorie burn compared to a placebo.




Caffeine and Exercise Performance
Drinking green tea before a workout may help you increase your fat-burning results simply due to the caffeine in the drink. Caffeine gives you a boost of energy, which may help you work out for a longer period of time. Many endurance athletes supplement with caffeine for precisely this reason. A review published in "Journal of Strength and Conditioning Research" in January 2009 analyzed the results of 21 studies on caffeine's effects on sport-specific endurance and concluded that caffeine can be effective before exercise in moderate quantities for improving endurance.

Enhanced Endurance and Fat-Burning Effects of Green Tea
Green tea catechins may have a larger role in the fat-burning effects of green tea than its caffeine content. A study published in "American Journal of Physiology" in March 2005 tested the effects of green tea extract on endurance and fat oxidation in mice. They found that supplementation with green tea extract over 10 weeks led to an increase in endurance of 8 to 24 percent. They also found that green tea extract supplementation promoted increased use of fat as an energy source. Researchers told the American Physiological Society that the amount of green tea extract used in the study was equivalent to about 4 cups of green tea daily.

Drink Up
It may not matter when you drink green tea. The combination of green tea and regular exercise may still lead to enhanced fat-burning and significant weight loss -- more than exercise alone -- say Penn State researchers. Furthermore, their study, which was published in "Molecular Nutrition Food Research" in December 2013, used decaffeinated green tea, showing that even if you're sensitive to caffeine, you can still reap the benefits without getting the jitters.

Green Tea Weight Loss Side Effects

Green Tea Weight Loss Side Effects

Green tea has antioxidant properties, as it contains a high concentration of polyphenols, as explained by the University of Maryland Medical Center (UMMC). It also may boost metabolism and help burn fat. You can use green tea for weight loss by drinking the tea or taking green tea as a supplement. One study, as noted by the UMMC, has found that green tea with caffeine improved weight loss and weight maintenance in overweight individuals.

Caffeine Effects
Green tea contains caffeine, and drinking large amounts of caffeine can cause many side effects, according to the UMMC. This is particularly true for people not accustomed to caffeine. Possible side effects include dizziness, insomnia, anxiety, irritability, jittery feelings, restlessness and fast pulse. Large amounts of caffeine also can cause upset stomach, nausea and diarrhea. Caffeine overdose is possible, with symptoms of headache, abdominal spasms, nausea and vomiting. Caffeine overdose may call for medical attention.




Diuretic
Because it contains caffeine, green tea is a diuretic and causes the body to lose water, as explained by physician Andrew Weil. Dehydration may occur if you don't replenish water lost through frequent urination, as cells start drawing water from the blood. Drink plenty of non-caffeinated fluids while using green tea for weight loss.

More Serious Effects
Caffeine can also lead to more serious health effects, according to Weil. It can result in heart palpitations and irregular heartbeat, and may cause or worsen high blood pressure. Caffeine also is associated with prostate problems and other urinary disorders. The substance is an irritant to the urinary tract and causes smooth muscle of the bladder and prostate to constrict, which can make urination difficult.

Liver Issues
Some people have reported liver problems while taking concentrated green tea extract, according to the U.S. National Institutes of Health (NIH). This side effect is not associated with drinking green tea beverages or infusions. These cases are very rare and not definitively linked to green tea. The NIH recommends that people take concentrated green tea extracts with food, and stop using green tea extract and seek medical attention if signs of liver problems occur, such as dark urine or jaundice.

Drug Interaction
Green tea may cause a severe rise in blood pressure when taken with monoamine oxidase inhibitors (MAOIs), medications prescribed for treating depression, according to the UMMC. This side effect can be life-threatening. People taking MAOIs should not use green tea for weight loss or any other reason.