Recommended drinks after sports and exercise | Promote fatigue recovery with the power of green tea

Introduction

After strenuous exercise, you feel a pleasant sense of fatigue and lethargy in your body.

I want to recover quickly, but I don't know what to do. I'm sure there are many people out there who are worried about this.

Did you know that the common drink green tea is actually effective in recovering from fatigue after exercise?

The various ingredients contained in green tea help to soothe the body after exercise and improve performance.

In recent years, it has been scientifically proven that the ingredients contained in green tea are effective in recovering from fatigue after exercise, and many athletes and exercise enthusiasts are actively incorporating green tea into their diet.

In this article, we will explain in detail why green tea is effective in recovering from fatigue after exercise and how to use it specifically.

Factors that hinder recovery from fatigue after exercise

Post-exercise fatigue is caused by a combination of various factors, including the production of active oxygen, accumulation of lactic acid, muscle damage, energy deficiency, nervous system fatigue, and mental fatigue.

When we exercise, our bodies use more oxygen to produce energy.

And as oxygen consumption increases, so does the amount of active oxygen. Oxidative stress caused by active oxygen is one of the causes of fatigue.

In addition, exercise causes lactic acid to accumulate in muscles, resulting in inflammation and oxidative stress, which can also increase fatigue.

These effects can be greater and recovery time longer, especially if you exercise intensely or for a long period of time.

To recover from fatigue after exercise, measures tailored to these factors are necessary.

Why green tea is effective in relieving fatigue

Green tea is rich in active ingredients such as catechins, theanine, and caffeine. Among these, one type of catechin called EGCG has a particularly strong antioxidant effect and is expected to help recover from fatigue.

1. The antioxidant power of catechin removes fatigue substances accumulated in muscles

During exercise, we consume a lot of oxygen to produce energy. However, during this process, a substance called active oxygen, which can be thought of as "rust in the body," is also produced.

If there is too much active oxygen, it can cause inflammation in the muscles and increase fatigue substances, leading to decreased performance and fatigue.

The catechins contained in green tea, especially EGCG, have a strong antioxidant effect and remove the active oxygen that causes fatigue.

2. Anti-inflammatory properties help reduce muscle damage

Intense exercise causes microscopic damage to muscles and leads to inflammation, which causes muscle pain and fatigue.

Catechin has the effect of suppressing this inflammatory response, which is expected to reduce muscle damage and speed up recovery.

Specifically, catechins are expected to have the effect of reducing muscle damage and promoting recovery by suppressing the production of substances that cause inflammation and promoting the production of substances that suppress inflammation.

Catechins are also thought to promote the repair of muscle cells.

Along with cooling down after exercise, consuming catechins in green tea can be an effective way to reduce post-exercise muscle pain and fatigue and support recovery.

3. Promotes lipid metabolism and reduces fatigue

When doing light exercise, you can continue exercising for longer by preferentially using lipids rather than carbohydrates in your body as an energy source.

Catechins have the effect of activating the breakdown of fat in the body, so if you take green tea catechin EGCG before exercising, you can expect to activate lipid metabolism and fat burning in the liver and muscles, making you less likely to get tired.

As a result, you will recover from fatigue more quickly and be more prepared for your next workout.

In addition, catechin is expected to have the effect of promoting fat burning during exercise.

In other words, consuming catechins may not only improve athletic performance but also reduce body fat.

4. Relaxation effect promotes recovery from fatigue

Fatigue after exercise affects not only the body but also the mind. The feeling of fatigue felt after intense exercise is largely related not only to muscle fatigue but also to mental stress.

One thing to look out for here is theanine, a type of amino acid found in green tea.

Research has shown that taking theanine promotes the appearance of alpha waves, which indicate a relaxed state of brain waves.

It is believed that this helps relieve tension after exercise and calms the mind and body, promoting recovery from fatigue.

In addition, it is expected to have the effect of suppressing the secretion of the stress hormone cortisol and balancing the autonomic nervous system, making it an ingredient that supports recovery from fatigue from both the mind and body.

The best time to drink green tea

In order to maintain performance during exercise and reduce fatigue, it is important to suppress oxidative damage to muscles and activate fat burning.

Drink Sencha tea brewed with hot water (over 90°C) about 30 minutes before exercising. By taking in EGCG beforehand, you can prevent oxidative damage during exercise and burn fat more efficiently.

In addition, drinking green tea during exercise is said to be effective in improving endurance and increasing muscle strength due to the effects of caffeine.

If you are concerned about the diuretic effect of caffeine, don't worry.

Except when there is a high risk of heatstroke, such as in midsummer or under the blazing sun, the temperature is not high enough to interfere with exercise.

It is effective to consume sodium and carbohydrates together with water to hydrate. Adding honey to green tea or licking salt candy will help water remain in the body.

How to choose and brew tea according to the situation

Choosing the right green tea and brewing it properly are important to recover from fatigue after physical activity.

If you are feeling tired but have other things to do and want to recover as quickly as possible and get back to work, we recommend Sencha tea brewed with hot water.

The catechins contained in Sencha, especially EGCG, have a strong antioxidant effect, removing active oxygen generated by exercise and promoting recovery from fatigue.

Caffeine also has a stimulating effect, helping to refresh the mind and body and get you into active mode.

On the other hand, if you want to relax after exercise, we recommend sencha brewed in lukewarm water (below 50°C), or cold-brewed gyokuro or kabusecha.

These green teas are rich in theanine, which has a relaxing effect and is expected to have a gentle, soothing effect on the mind and body.

By choosing the appropriate green tea and changing the way you brew it depending on your situation and purpose after exercise, you can more effectively promote recovery from fatigue.

summary

What do you think? Were you able to experience the power of green tea?

The ingredients in green tea are effective in recovering from fatigue after exercise; the antioxidant effects of catechins repair muscle damage, theanine relaxes you, and caffeine wakes you up refreshed.

Be sure to try drinking green tea before and after exercise. It can help you recover from fatigue and improve your performance.

Make good use of green tea and be more active every day. Enjoy your exercise.