Boost Fat Burning & Performance Cold Weather Combo? Science of Green Tea & Ginger Ep. 1262 Oct 2025

The present study demonstrates that green tea extract and ginger supplementation, individually and in combination, enhanced endurance performance, metabolic efficiency, and thermal perception in recreationally active males under normothermic and cold conditions. Green tea alone increased time to exhaustion and reduced respiratory exchange ratio in normothermic conditions, indicating improved fat oxidation and endurance capacity. In cold conditions, the combination of green tea and ginger enhanced time to exhaustion, lowered the respiratory exchange ratio, improved thermal sensation, and reduced muscle soreness. These effects are most pronounced in cold environments, where the combined supplementation mitigated the heightened physiological demands of cold exposure while amplifying metabolic benefits. To our knowledge, this is the first randomized, double-blind crossover trial to systematically evaluate the supportive combined effects of green tea and ginger across different environmental conditions.
A 2025 study in the journal Nutrients investigated the effects of green tea extract and ginger on endurance performance in different temperatures. In a randomized, double-blind crossover trial, sixteen recreationally active males were tested under eight different conditions. The conditions included taking a placebo, 500 mg of green tea extract, 1000 mg of ginger, or a combination of both, each in normal (normothermic) and cold environments (
). In normal temperatures, both green tea alone and the combined supplement significantly increased the time-to-exhaustion (endurance) and reduced the respiratory exchange ratio (RER), indicating greater fat oxidation, compared to the placebo. In cold conditions, the combination of green tea and ginger was most effective, significantly enhancing endurance, improving thermal sensation (feeling warmer), and reducing RER compared to both placebo and ginger alone. All active supplements (green tea, ginger, and combined) also significantly decreased muscle soreness 24 hours after exercise in the cold compared to the placebo.
Disclaimers:
• "This information is for educational purposes only and should not be interpreted as medical advice."
• "The study discussed was conducted on a small sample of 16 recreationally active males. The findings cannot be extrapolated to women, older adults, or competitive athletes, and further research is needed."
• "Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
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#GreenTea #Ginger #EndurancePerformance #ColdEnvironment #FatOxidation
Demirli, A.; Ulupınar, S.; Terzi, M.; Özbay, S.; Özkara, A.B.; Gençoğlu, C.; Ouergui, L; Ardigò, L.P. Synergistic Effects of Green Tea Extract and Ginger Supplementation on Endurance Performance and Thermal Perception in Normothermic and Cold Environments: A Randomized, Placebo-Controlled, Double-Blind Crossover Trial. Nutrients 2025, 17, 2949. https://doi.org/10.3390/nu17182949.
Alchepharma,Ralph Turchiano,citation,research,study,green tea extract,ginger supplementation,endurance performance,cold environment,normothermic,thermal perception,fat oxidation,time to exhaustion,perceived exertion,muscle soreness,synergistic effects,catechins,epigallocatechin gallate,gingerols,ergogenic aids,thermogenesis,randomized controlled trial,crossover trial,exercise physiology,submaximal exercise,VO2 max,sports nutritionNarrator: Ralph Turchiano, AlchePharma CEO