Green Tea and Black Tea for Exercise Recovery: A Systematic Review

Abstract

Green tea and black tea are rich in polyphenols that have shown antioxidant and anti-inflammatory properties. The objective of this systematic review was to determine the effect of green tea and black tea supplementation on exercise recovery indicated by oxidative stress, inflammation, muscle damage, and muscle function. An online search was conducted using PubMed, SPORTDiscus, and CINAHL. Eligible studies were peer-reviewed, randomized controlled trials with parallel or crossover design including healthy participants that received acute or chronic supplementation with green tea or black tea, independently or in combination, taken before, during, or after exercise. Sixteen studies were included with a total of 375 trained or untrained male participants. Few studies demonstrated that green tea or black tea supplementation can promote exercise recovery by reducing oxidative stress, inflammation, muscle damage, muscle soreness, or loss of strength after high-intensity exercise. However, there were multiple inconsistencies and limitations in the studies' methodology, and few studies measured muscle soreness and loss of strength postexercise. Differences in the population studied, exercise protocol, supplementation strategy, bio-markers chosen, and timing of their measurement may explain some of the inconsistencies in the results. More research is needed to understand the potential of green tea and black tea on exercise recovery.

Effectiveness of green tea extract (Camellia sinensis) capsule supplementation for post-exercise muscle recovery in healthy adults: a systematic review protocol

“…This revealed one SR regarding the use of antioxidants in the prevention and reduction of muscle pain after exercise; however, this SR only included one article regarding green tea, and also compared it to black tea 14 . An SR published in May 2021 25 that investigated the effects of green and black teas on post-exercise muscle recovery was identified. The aforementioned review differs from this one, which will be carried out by analyzing the effects of both green tea and black tea, isolated and combined, and also in forms other than the extract (eg, in beverage form).…”