Green tea is full of antioxidants called Catechins; these help fat transport in the body and can help regulate cholesterol. Indeed, the effects of green tea can range from fat-loss to cognition; an all round winner! This meta-analysis of randomized, controlled trials looked at the effect of green tea catechins on levels of fat in the blood, as well as total, LDL and HDL cholesterol levels.

After analysing 20 trials, including a total of 1,415 subjects, it was found that green tea catechins (doses ranging from 145 to 3,000 mg/d) reduced total cholesterol and LDL (“bad”) cholesterol compared to controls. These effects could be found after supplementation periods of 3-24 weeks , although no significant changes in HDL cholesterol or triglycerides were found.

If you’re good/bad cholesterol ratio is improved, then fat loss is made more efficient and the risk of cardiovascular disease decreases. Fancy a cuppa?

http://www.yoursportsnutrition.com/goals/fat-loss/egcg-green-tea-extract-400-mg-90-vcaps.html

“Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis,” Kim A, Chiu A, et al, J Am Diet Assoc, 2011 Nov; 111(11): 1720-9. (Address: University of Connecticut School of Pharmacy, Hartford, CT, USA).

Maintaining low body weight for the sake of performance can often combine with social pressures for aesthetics and “thinness” in young female athletes. However, insufficient energy intake throughout this stage of development can have profound consequences on maturation, reproductive capacity. High energy expenditure without adequate compensation in energy intake leads to an energy deficiency, and bone health.

The combination of low energy availability, menstrual disturbances and low bone mineral density is referred to as the ‘female athlete triad’.

Current recommendations focus on either increasing energy intake or decreasing energy expenditure; eating more, or training less.

Meal replacement products can help increase energy intake and may be a useful addition to a female athletes diet. In addition, ensuring sufficient intakes of calcium and iron are particularly important for female athletes.

A referral to a sports nutritionist will also give more perspective and can be an effective way of managing energy intake, although severe cases should be referred to a doctor.

Ducher G, Turner AI, Kukuljan S, Pantano KJ, Carlson JL, Williams NI, De Souza MJ. “Obstacles in the optimization of bone health outcomes in the female athlete triad”.

Sports Med. 2011 Jul 1;41(7):587-607.