Green Performance Matrix
Also known as: Green Performance Matrix, Green Superfood Blend, Green Antioxidant Matrix, GTE, Camellia sinensis extract, Green Tea Extract
Overview
Green Performance Matrix is a term often used to describe a proprietary blend in supplements, typically containing green tea extract (Camellia sinensis) and other plant-based antioxidants like polyphenols, including catechins and epigallocatechin gallate (EGCG). It is marketed for enhancing athletic performance, improving endurance, reducing oxidative stress, and supporting recovery from exercise-induced muscle damage. The key characteristic is its antioxidant content, which helps reduce reactive oxygen species (ROS) generated during intense exercise, potentially improving muscle function and reducing fatigue. Green tea extract has been extensively studied, with research showing potential benefits in body composition, oxidative stress reduction, and performance enhancement. It is available in various forms, including capsules, powders, and liquids, derived from green tea leaves and other green plant sources.
Benefits
Green tea extract supplementation has been shown to significantly decrease body mass (BM), body mass index (BMI), body fat percentage (BFP), and the oxidative stress marker malondialdehyde (MDA), while increasing total antioxidant capacity (TAC). Polyphenols like resveratrol and quercetin may promote mitochondrial biogenesis and improve endurance capacity by activating key metabolic pathways. It may also improve peripheral circulation and nitric oxide synthesis, potentially enhancing blood flow during exercise. Benefits have been observed in adults with overweight or obesity, and in athletes for endurance and recovery. A meta-analysis shows statistically significant reductions in BM, BMI, and BFP with GTE doses ranging from 60 to 3000 mg/day over 2 to 48 weeks.
How it works
Green Performance Matrix, primarily through its green tea extract and polyphenol components, functions by reducing reactive oxygen species (ROS) and reactive nitrogen species (RNS) generated during exercise, protecting muscle cells from oxidative damage. It activates peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1α) via AMP-activated protein kinase (AMPK), promoting mitochondrial biogenesis and energy metabolism. Additionally, it enhances endothelial nitric oxide synthase (eNOS) activity, improving vascular function and blood flow. Polyphenols like EGCG have moderate bioavailability, and absorption can be influenced by food matrix and co-ingestion with other nutrients.
Side effects
Green tea extract is generally safe at recommended doses, but mild gastrointestinal discomfort can occur in some individuals. Uncommon side effects include headache and dizziness. Rare cases of liver toxicity have been reported with very high doses or prolonged use. Green tea extract may interact with blood thinners (e.g., warfarin) and stimulants. Caution is advised for individuals with liver disease or sensitivity to caffeine. Pregnant or breastfeeding women should consult healthcare providers before use. High doses should be avoided to minimize the risk of adverse effects. It's important to adhere to recommended dosing guidelines and monitor for any unusual symptoms.
Dosage
The minimum effective dose is approximately 60 mg/day of green tea extract polyphenols. Optimal dosage ranges from 250 mg to 1000 mg/day of green tea extract polyphenols for performance and antioxidant effects. Up to 3000 mg/day has been studied, but higher doses increase the risk of adverse effects. Consistent daily intake is recommended, as acute supplementation may have limited effects. Standardized extracts with defined EGCG content are preferred. Taking it with food may improve tolerance, and excessive caffeine intake should be avoided concurrently. Adequate hydration and a balanced diet support optimal effects.
FAQs
Is Green Performance Matrix effective for athletic performance?
Evidence supports benefits mainly from green tea extract components in reducing oxidative stress and improving endurance capacity.
Are there risks with long-term use?
Generally safe but high doses may pose liver risks; follow recommended dosing.
When should I take it?
Daily with meals for sustained antioxidant support.
How soon will I see results?
Some effects on body composition and oxidative stress markers may appear within weeks.
Does it replace a healthy diet?
No; it complements a balanced diet rich in antioxidants.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10220679/ – This narrative review discusses the role of antioxidants in sports performance, highlighting that polyphenols like resveratrol and quercetin can promote mitochondrial biogenesis and improve endurance. It also notes that high doses of vitamin C may impair adaptations. The review provides a comprehensive overview but lacks a systematic meta-analysis approach.
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-green-tea-extract-supplementation-on-body-composition-obesityrelated-hormones-and-oxidative-stress-markers-a-gradeassessed-systematic-review-and-doseresponse-metaanalysis-of-randomised-controlled-trials/5F7DCFF04BE51796D39A6CC5B0A3089A – This systematic review and meta-analysis of RCTs, involving 3802 adults, found that green tea extract (GTE) significantly reduces body mass (BM), body mass index (BMI), body fat percentage (BFP), and the oxidative stress marker malondialdehyde (MDA), while increasing total antioxidant capacity (TAC). The study also identified a dose-response relationship. The meta-analysis is robust and provides high-quality evidence, although some heterogeneity exists among the included studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10892519/ – This narrative review emphasizes the importance of antioxidants and balanced macronutrients for athletes, suggesting that nitrates and antioxidants may enhance endurance and recovery. The review offers a broad overview of dietary practices but does not include a meta-analysis. It highlights the interplay between dietary practices and athletic performance.
- https://www.mdpi.com/2072-6643/16/24/4304 – This article discusses the potential benefits of dietary supplements, including antioxidants, for athletes. It highlights the importance of a balanced diet and the role of specific nutrients in enhancing performance and recovery. The article provides a comprehensive overview of various dietary strategies for athletes.
- https://www.nata.org/sites/default/files/evaluation_of_dietary_supplements_for_performance_nutrition.pdf – This resource from the National Athletic Trainers' Association provides an evaluation of dietary supplements for performance nutrition. It offers guidelines and considerations for athletes and trainers when selecting and using supplements. The document emphasizes the importance of evidence-based practices and safety considerations.
Supplements Containing Green Performance Matrix
Recommended Articles
Herbal Boosters & COVID-19 Antivirals: Safe Mix?
Herbal supplements may interact with COVID-19 antivirals, requiring careful consideration and further research.
L-Theanine Dosage for Focus: Avoid Drowsiness
200-400mg daily of L-theanine enhances focus without causing drowsiness, with benefits amplified when combined with caffeine.
Best Supplements for Cortisol Reduction: A Scientific Guide
Adaptogens like Ashwagandha and Rhodiola, along with Phosphatidylserine, are effective in reducing cortisol levels, supported by scientific studies.
Optimal BCAA Ratios for Muscle Recovery
The optimal BCAA ratio for muscle recovery and growth is 2:1:1 (leucine:isoleucine:valine), enhancing protein synthesis and reducing soreness.