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Green Tea Extract (EGCG) 用于 减重期间的运动表现

C

EGCG plus caffeine may enhance exercise-induced fat oxidation. A 12-week study found green tea extract combined with exercise increased fat oxidation more than exercise alone. Benefits are partly attributable to caffeine content.

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            C

        

        

            
结论

            
            
EGCG plus caffeine may enhance exercise-induced fat oxidation. A 12-week study found green tea extract combined with exercise increased fat oxidation more than exercise alone. Benefits are partly attributable to caffeine content.

            
            
        

    











    
    

        
        

            

  
Key Statistics





            


    

        
6

        
研究数量

    

    

        
300

        
受试者

    

    

        
            
            ↑
            
        
        
Positive

    

    

        C

        
等级

    




        


        
        

        
        
        

            

  
Dosage & Usage





            
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units


            
            

                
常用剂量

                

                    
                    

                        
general:

                        
250-500 mg/day standardized to 50% EGCG

                    

                    
                    

                        
equivalent:

                        
3-5 cups green tea/day

                    

                    
                    

                        
weightmanagement:

                        
400-800 mg EGCG/day

                    

                    
                

                
                

                    上限： 800 mg EGCG/day (hepatotoxicity risk above this; rare but documented)
                

                
            

            

            

            
            

                最佳服用时间： With meals (reduces nausea risk); avoid on empty stomach; space from iron-containing foods/supp
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
已报告的副作用

                    
    
                        
                        
  • 
                            ⚠
                            Nausea on empty stomach
                        
    • 
                        
                        
  • 
                            ⚠
                            Insomnia (caffeine content)
                        
    • 
                        
                        
  • 
                            ⚠
                            Rare hepatotoxicity at high doses
                        
    • 
                        
                        
  • 
                            ⚠
                            Reduced iron absorption
                        
    • 
                        
                    

                

                

                
                

                    
已知相互作用

                    
    
                        
                        
  • 
                            ●
                            Nadolol (reduced bioavailability)
                        
    • 
                        
                        
  • 
                            ●
                            Iron supplements (reduced absorption)
                        
    • 
                        
                        
  • 
                            ●
                            Blood thinners (theoretical)
                        
    • 
                        
                        
  • 
                            ●
                            Other stimulants (additive effects)
                        
    • 
                        
                    

                

                

                
                

                    

                        可耐受最高摄入量： 800 mg EGCG/day (hepatotoxicity risk above this; rare but documented)
                    

                

                
            

            

                在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does Green Tea Extract (EGCG) help with 减重期间的运动表现?
            
        
        

            Based on 6 studies with 300 participants, there is limited but promising evidence that Green Tea Extract (EGCG) may support 减重期间的运动表现 management. Our evidence grade is C (Some Evidence).
        

    

    
    

        
            How much Green Tea Extract (EGCG) should I take for 减重期间的运动表现?
            
        
        

            Studies have used various dosages. A commonly studied range is 250-500 mg/day standardized to 50% EGCG. Always consult your healthcare provider before starting any supplement regimen.
        

    

    
    

        
            Are there side effects of Green Tea Extract (EGCG)?
            
        
        

            Reported side effects may include Nausea on empty stomach, Insomnia (caffeine content), Rare hepatotoxicity at high doses, Reduced iron absorption. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
        

    

    
    

        
            How strong is the evidence for Green Tea Extract (EGCG) and 减重期间的运动表现?
            
        
        

            We rate the evidence as Grade C (Some Evidence). This rating is based on 6 peer-reviewed studies with 300 total participants. The overall direction of effect is positive.
        

    

    




        

        

        
        
        

            

  
Related Evidence





            

                
                

                    
其他成分用于 减重期间的运动表现

                    

                        
                        
                            Caffeine
                            A

                        
                        
                        
                            Ashwagandha
                            B

                        
                        
                        
                            Iron
                            C

                        
                        
                        
                            L-Carnitine
                            C

                        
                        
                    

                

                

                
                

                    
Green Tea Extract (EGCG) 用于其他健康状况

                    

                        
                        
                            肥胖症
                            B

                        
                        
                        
                            腹部脂肪减少
                            B

                        
                        
                        
                            减重平台期
                            C

                        
                        
                    

                

                
            

        

        

    


    
    












    

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