Green Tea Extract Reduces the Amount of Insulin You Need to Store Your PWO Carbs by ~20% + Discussed: What are the Potential Benefits During Bulking and Cutting?
Now, this alone would probably not be SuppVersity newsworthy, but unlike other studies that assessed the effects of GTE on glucose management, Martin's study tested the effects specifically during the post-workout window - a fact that makes the study particularly interesting for SuppVersity readers.
In contrast to what the study's title, "Green tea extract does not affect exogenous glucose appearance but reduces insulinemia with glucose ingestion in exercise recovery", suggests, we are not talking about an acute response study, here.
Simply adding some green tea extract to your PWO drink, alone, is thus unlikely to produce the same results. Rather than that you'd better mirror the study protocol by consuming 350 mg of a standardized green tea extract thrice daily. After 7 days, which was the timespan after which Martin et al. conducted their oral glucose tolerance test, you should then be able to stash away a significantly larger amount of glucose with a given insulin load than before.
|Figure 1: Post-workout glucose kinematics in response to a beverage containing 75g of glucose after 7 days of thrice daily green tea extract supplementation at a dosage of 3x350 mg (Martin. 2016).|
Why did GTE not improve the glucose AUC and the rates of glucose appearance and disappearance? Even though the experiment was not designed to elucidate this hypothesis, it is very likely that the lack of decreases of the amount of glucose in the blood, as well as its absorption kinetics, is probably the logical consequence of the fact that the uptake and storage already took place at the maximal physiological pace - though at sign. lower insulin levels w/ GTE.Even though neither the glucose AUC, i.e. the amount of glucose that appeared in the blood, nor the glucose rate of appearance and disappearance decreased / increased significantly, said reduction in insulin is a clear indicator of a significantly improved insulin sensitivity - and that during a time-window where your cells' ability to take up and store glucose is already especially high, anyway.
- cutting - during the former part of a "get jacked"-cycle, the reduced insulin excursions could shorten the time period during which elevated insulin levels suppress the release and oxidation of fatty acids from your fat stores while being in a caloric deficit
- bulking - during the latter part of the cycle, a reduced level of insulin could reduce the risk of fat storage while being in a caloric surplus
Eventually, it is important to note the italicization of "could" in the previously outlined hypotheses. Until their accuracy will have been proven in future studies, you better don't overestimate the results you may see from taking GTE supplements. Insulin is, after all, not half as obesogenic as Gary Taubes and co would have it... speaking of insulin: you probably don't have to be afraid to miss out on its beneficial effects on satiety and its ability to inhibit skeletal muscle protein breakdown - if the glucose AUC didn't change, it is after all very unlikely that the efficacy of insulin on other target organs wasn't increased to a similar degree so that you will experience the same satiety improving anti-catabolic effects with 20% less insulin; and yes, this means that, eventually, you could also experience the same degree of fat storage (luckily, though, PWO lipogenesis is → ZERO, anyway).References:
- Martin, B.J. et al. "Green tea extract does not affect exogenous glucose appearance but reduces insulinemia with glucose ingestion in exercise recovery." Journal of Applied Physiology Published ahead of print on October 7, 2016 - DOI: 10.1152/japplphysiol.00657.2016
- Saltiel, Alan R., and C. Ronald Kahn. "Insulin signalling and the regulation of glucose and lipid metabolism." Nature 414.6865 (2001): 799-806.