Daily matcha consumption may improve resistance training-induced adaptation in muscle
1. In this randomized controlled trial, participants who consumed matcha green tea daily had increased leg press strength after 8 weeks of resistance training and increased skeletal muscle mass after 12 weeks of resistance training compared to control groups.
2. Furthermore, daily matcha consumption during resistance strength training was associated with lower subjective fatigue levels at 1 week of training compared to the control group.
Evidence Rating Level: 1 (Excellent)
Resistance training results in adaptive changes in skeletal muscles, such as muscle fiber hypertrophy, which leads to improved muscle strength and increased muscle mass. Dietary nutrition is an important component of optimizing muscle adaptation to resistance training. Matcha green tea contains several compounds, such as catechins, carotenoids, and antioxidants, that may promote adaptive changes in skeletal muscles. This study investigated whether daily consumption of matcha green tea modulated resistance training-induced fatigue and muscle changes.
The study combined two randomized controlled trials that included a total of 36 healthy men. Participants who had any prior chronic diseases, a smoking history, or who were using medications or supplements at the time of the study were excluded. Participants were randomized to either the matcha (daily beverage containing 2.5g of matcha green tea powder) or placebo (daily tea-flavored beverage) group. In trial one, participants followed a resistance training program twice a week for 8 weeks. In the second trial, participants underwent resistance training for 12 weeks. Body composition and maximum muscle strength were measured one week prior to the study and during the last week of the training period in both trials. The level of experienced fatigue was also measured during the first exercise day and on an exercise day during the final week of training for the 8-week resistance training group. The primary outcome was the difference in muscle changes and fatigue between the matcha green tea and control groups.
The results demonstrated that the change in leg press strength was higher in the matcha group following 8 weeks of resistance training compared to the control group. In the 12-week training group, skeletal muscle mass was significantly increased in the matcha green tea group compared to the control. Furthermore, subjective fatigue was lower in the matcha group after exercise at 1 week of training. However, this study was limited in its generalizability, given that all participants were young, healthy males. Nonetheless, the results suggested that matcha could play a role in modulating muscle adaptation and fatigue in resistance training.
Click to read the study in Nutrition Journal
Image: PD
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