Matcha, Muscle Health, and the Science Behind It
In this month’s blog, we cover the growing body of science behind matcha green tea’s EGCG catechin and L-theanine amino acid, and how the research shows they function to prevent muscle loss, maintain muscle mass, and even fuel muscle growth, especially as you age.
At My Matcha Life® (MML)
We are always researching new studies on matcha tea’s amazing nutrients like EGCG catechin antioxidant, L-theanine amino acid, and green tea caffeine. Over the past ten years of MML, as our bodies have evolved, we remain committed to finding new ways to stay fit and healthy, and discovering how a consistent matcha habit plays a role in supporting healthy aging.
Finding It Harder to Maintain Muscle?
Whether you’re a fitness buff, gym rat, or simply enjoy being active, if, like us, you are on the other side of 45 years old, you’ve probably noticed it takes far more effort to gain muscle than it used to. Yet, it’s super fast and easy to lose it!
Muscle keeps us walking tall and straight, prevents us from falling, ensures we can carry groceries, chase after kids, hike up steep hills, and more. We want to keep what muscles we do have, grow them even, and according to the latest studies relating to Matcha green tea powder and muscle, there’s great news!
Matcha Maintains Muscle Mass and Supports Muscle Growth
Recent evidence shows that Matcha’s EGCG catechin antioxidant plays a key role in making and maintaining healthy muscles.
Did You Know… Matcha is Nature’s Highest Source of EGCG Catechins?
Research studies have shown that EGCG can help stop muscles from breaking down too quickly and helps them grow. This could be useful for treating conditions where muscles shrink or weaken, such as muscles lost from illness. In one study, it was shown that EGCG is, “… an effective inhibitor of both the increased protein degradation and depressed protein synthesis in skeletal muscle, and that it may be useful therapeutically in the treatment of conditions of muscle atrophy.” (1)
Matcha’s EGCG also plays an important role in maintaining healthy joints and skeletal muscle (2). It helps regulate muscle homeostasis by supporting a stable environment for muscle growth and repair (2). This is particularly beneficial as it increases the ability to exercise more intensely for longer periods before fatigue sets in (5). Additionally, EGCG has the potential to regulate signaling pathways involved in the aging process, such as inflammation and oxidative stress (3). This contributes to its ability to reduce muscle loss associated with aging (3).
Another key benefit of EGCG is its ability to utilize fat for energy (4), which results in less muscle glycogen being used. This is especially valuable during prolonged physical activity. Furthermore, EGCG reduces inflammation caused by exercise, protecting muscles from damage and aiding in recovery (5).
Did You Also Know… That Matcha is Nature’s Highest Source of L-theanine Amino Acid?
L-theanine is widely known for its ability to reduce feelings of stress and provide mental clarity, but research related to muscle development has shown it is also an important factor in increasing blood flow and the production of Nitric Oxide, which has become a popular supplement for weight training.
Research studies have shown in relation to muscles, L-theanine:
- Increases blood flow to active muscles for better nutrient delivery. Getting blood to active muscles is essential for growth and repair.
- Promotes the production of nitric oxide (NO) in endothelial cells. (6)
What Does Nitric Oxide Do, and Why is it Important for Muscles?
In our bodies, Nitric Oxide plays a key role in four main activities (7):
a) Skeletal muscle blood flow
b) Transcription of skeletal muscle proteins
c) Mitochondrial biogenesis
d) Activation of skeletal muscle satellite cells
“Skeletal Muscle Blood Flow” refers to the movement of blood through the muscles in your body. This flow is important because it delivers oxygen and nutrients to the muscles, helping them function properly, especially during activities like exercise. It also helps remove waste products that build up in the muscles, supporting recovery and overall muscle health.
“Transcription of Skeletal Muscle Proteins” refers to the process by which the genetic information in a muscle cell’s DNA is used to create the instructions for building muscle proteins. Essentially, the DNA is “read” to produce a messenger molecule (mRNA), which then guides the creation of proteins that make up muscle tissue. These proteins are essential for muscle growth, repair, and function.
“Mitochondrial Biogenesis” refers to the process by which new mitochondria (the powerhouses of the cell) are created within a cell. Mitochondria are responsible for producing energy, so when mitochondrial biogenesis occurs, it helps increase the cell’s ability to generate energy, which is especially important for muscle function and endurance.
“Skeletal Muscle Satellite Cells” are special stem cells found in muscles. They sit “on the surface” of muscle fibers and play a key role in muscle growth, repair, and regeneration. When muscles are damaged or stressed (such as after exercise), these satellite cells get activated. They then multiply and fuse with existing muscle fibers to help repair them or even create new muscle fibers, which aids in muscle recovery and growth.
Matcha Fuels Your Muscles – Conclusion
The growing body of research surrounding matcha green tea’s powerful nutrients, particularly EGCG and L-theanine, reveals significant benefits for muscle health, especially as we age. By incorporating matcha into your daily routine, you can take advantage of these natural compounds to improve muscle recovery, prevent muscle loss, and even fuel growth.
In short, a consistent matcha habit could be a game-changer for maintaining muscle health as we grow older, supporting both our physical performance and overall well-being.
Explore more interesting Matcha Articles on our Matcha Blog Post page and get your My Matcha Life® matcha today!
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