Matcha

Attention +RT

Stress -4 to -6

Calmer mood, -4 to -6

Stress/anxiety down, ~-4 to -6

Inflammation ↓ IL-10 +2.2

Oral inflammation ↓ PI/BOP

Gingival inflammation ↓ bacteria

Cognition, +2.2

Attention/workload preservation

Social/sleep modest gain

Attention + work, +2.2

Fatigue/stress lower, cortisol

Plaque/BOP ↓; TAC ↑

Inflammation/bacteria ↓; CHX-like

Attention + fast RT

Cognition maintained -2.2

Matcha: TAC↑, PI/BOP↓

Green tea: PI/BOP↓

Muscle gain, lower cortisol

Fatigue ↓ early training

Muscle gain, strength

+ cortisol, fatigue

Anti-inflammatory IL-10 +2.2

Glucose control -5.8

Fat oxidation +13–24%

RER -0.02 to -0.03

Weight/glucose down

Fat burn +13–24%

Weight loss -10.6 kg