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Metabolic and Performance Effects of Yerba Mate on Well-trained Cyclists.

  • 2018-04-01
  • Medicine and science in sports and exercise 50(4)
    • Jose L Areta
    • Ingvild Austarheim
    • Helle Wangensteen
    • Carlo Capelli

Study Design

Type
Randomized Controlled Trial (RCT)
Sample size
n = 9
Population
11 well-trained male cyclists
Methods
Double-blind crossover design, 5 g YM or placebo (maltodextrin) daily for 5 d and 1 h before experimental trials
Blinding
Double-blind
Duration
5 days
Funding
Unclear

Introduction

Yerba Mate (YM) is a South American plant, rich in polyphenols, saponins, and xanthines, of growing scientific interest because of its metabolic effects. YM has been shown to increase fat utilization during exercise in untrained humans, but its effects on well-trained individuals during exercise are unknown.

Methods

We characterized metabolic and physical performance effects of YM in 11 well-trained male cyclists. In a double-blind crossover design, participants ingested 5 g of YM or placebo (PL; maltodextrin) daily for 5 d and 1 h before experimental trials.

Results

Ergometer-based tests included a submaximal step test (SST) at 30%-80% of V˙O2max (6 × 5-min stages), followed by a cycloergometer-based time trial (TT) test to complete mechanical work (~30 min; n = 9). Before and during tests, blood and respiratory gas samples were collected. YM increased resting plasma adrenaline concentration (P = 0.002), and fat utilization by 23% at 30%-50% V˙O2max versus PL (Glass effect sizes (ES) ± 95% confidence interval (CI), 0.8 ± 0.55) correlating strongly with post-SST plasma (glycerol; r = 0.758). Treatment effects on rates of perceived exertion, heart rate, and gross efficiency were unclear during SST. Respiratory exchange ratio during TT indicated carbohydrate dependence and did not differ between treatments (PL, 0.95 ± 0.03 (SD); YM, 0.95 ± 0.02). TT performance showed a small (ES = 0.38 ± 0.33) but significant (P = 0.0278) improvement with YM (PL, 30.1 ± 1.8 min (SD); YM, 29.4 ± 1.4 min; 2.2% ± 2% (95% CI)), with an average increase of 7-W power output (ES = 0.2 ± 0.19; P = 0.0418; 2.3% ± 2% (95% CI)) and 2.8% V˙O2 (P = 0.019). Pacing displayed lower power output after 30% of total TT workload in PL vs YM.

Conclusions

YM increased fat utilization during submaximal exercise and improved TT performance, but performance-enhancement effect was unrelated to measures of substrate metabolism during maximal exercise.

Research Insights

  • Yerba Mate→Improved Gross Efficiency

    Treatment effects on... gross efficiency were unclear during SST

    Effect
    Neutral
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Improved Pacing

    Pacing displayed lower power output after 30% of total TT workload in PL vs YM

    Effect
    Beneficial
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Increased Fat Utilization

    YM increased fat utilization by 23% at 30%-50% V˙O2max versus PL (Glass effect sizes (ES) ± 95% confidence interval (CI), 0.8 ± 0.55)

    Effect
    Beneficial
    Effect size
    Large
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Increased Oxygen Consumption

    2.8% V˙O2 (P = 0.019)

    Effect
    Beneficial
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Increased Power Output

    average increase of 7-W power output (ES = 0.2 ± 0.19; P = 0.0418; 2.3% ± 2% (95% CI))

    Effect
    Beneficial
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Reduced Heart Rate

    Treatment effects on... heart rate... were unclear during SST

    Effect
    Neutral
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Reduced Rate of Perceived Exertion

    Treatment effects on rates of perceived exertion... were unclear during SST

    Effect
    Neutral
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Reduced Respiratory Exchange Ratio

    Respiratory exchange ratio during TT indicated carbohydrate dependence and did not differ between treatments (PL, 0.95 ± 0.03 (SD); YM, 0.95 ± 0.02)

    Effect
    Neutral
    Effect size
    Small
    Dose
    5 g/day for 5 days and 1 h before experimental trials
  • Yerba Mate→Reduced Time Trial Completion Time

    TT performance showed a small (ES = 0.38 ± 0.33) but significant (P = 0.0278) improvement with YM (PL, 30.1 ± 1.8 min (SD); YM, 29.4 ± 1.4 min; 2.2% ± 2% (95% CI))

    Effect
    Beneficial
    Effect size
    Moderate
    Dose
    5 g/day for 5 days and 1 h before experimental trials
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