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Also known as: EGCG, Camellia Sinensis Extract
Good evidence for modest increase in fat oxidation and metabolic rate. Effects are small but consistent across studies. Works synergistically with caffeine.
Amount
250-500mg EGCG daily
Timing
With meals to reduce nausea
Notes
Look for standardized EGCG content. Do not take on empty stomach. Cycling may help maintain effectiveness.
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EGCG inhibits COMT enzyme, extending norepinephrine activity
3-4% increase in daily energy expenditure
Powerful polyphenol antioxidant
Combined effect greater than either alone
Nausea on empty stomach
Always take with food
Liver stress at very high doses
Stay under 500mg EGCG/day
Most relevant here. The fat oxidation and metabolic boost directly support fat loss during a cut.
Limited benefit during a bulk. The metabolic boost works against calorie surplus goals.
$0.10-0.25
per day
Good value
Available forms include Standardized EGCG capsules, Green tea bags (lower EGCG), Powder, Fat burner blends. Standardized EGCG capsules are most effective. Green tea bags provide less EGCG but more enjoyment.
People with liver conditions. Those taking liver-metabolized medications. Anyone sensitive to caffeine. Green Tea Extract should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
Green Tea Extract has an evidence rating of B (Good Evidence). Good evidence for modest increase in fat oxidation and metabolic rate. Effects are small but consistent across studies. Works synergistically with caffeine.
The recommended dose is 250-500mg EGCG daily. Look for standardized EGCG content. Do not take on empty stomach. Cycling may help maintain effectiveness.
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