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Research Review: Green Tea Extract Increased Fat Burning & Insulin Sensitivity

Green Tea Extract

Green tea dates back many centuries and provides a whole host of benefits for your health and physique.

Many of these benefits come from substances in the tea called polyphenolic flavonoids (known as catechins). Out of all the different forms, probably the most important is epigallocatechin gallate (EGCG).

So far scientist believe it is the most pharmacological active catechin and provides some pretty impressive benefits.

This study tested the effects of EGCG on glucose (blood sugar) tolerance and fat oxidation in humans during exercise performed at a moderate intensity.

There were 2 separate mini studies as part of the overall experiment. One was observing fat oxidation (burning) levels, while other focused on glucose (carbohydrate) tolerance. 24h prior to the tests, subject received 3 pills containing mixture of polyphenols and EGCG, or placebo.

In the first study they recruited 12 healthy young men, which performed 30 minutes of cycling at 60% of VO2max. The second study had 11 healthy young men, which performed a oral blood sugar tolerance test (they eat carbs and then monitor the blood sugar spike after).


For the first study in exercising participants, the results showed significantly higher fat oxidation rates in the subject who ingested the Polyphenols and EGCG. In fact, fat oxidation rates were 17% higher rates than placebo group.

For the second study assessing blood sugar tolerance, they found a 13% increase of insulin sensitivity.

As you can see, the benefits of green tea are pretty impressive. Best of all, this is just the type of the ice berg. There are plenty of other health benefits, with other studies showing long-term weight loss. Check back next week to see some more benefits from green tea.

You can get your green tea intake from 2-3 cups of green tea per day. For supplementation, pick one with a high ECGC content, 50% or more.


Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American journal of clinical nutrition, 87(3), 778-784.

About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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