6 foods to help you get stronger

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It's not about superfoods and protein bars. And not even about stimulants, which, of course, increase endurance, but not without side effects. We are talking about natural and tasty products that contain quercetin. About why this substance is so useful, how much it is needed and where to get it, read this article.

What is Quercetin

It is a natural compound found in dark red and blue plant foods. And although quercetin is not considered a drug, many experts share the opinion that its positive effects on the body are underestimated.

Why is quercetin so good for those involved in sports? Here are some hypotheses:

Quercetin inhibits the formation of free radicals.

Julia Falamas is the author of EPIC Hybrid Training, a high-intensity workout program.

Due to the antioxidant properties of quercetin, less lactic acid is produced in the muscles.

Quercetin promotes the formation of new mitochondria in cells.

Sarah-Jane Bedwell, nutritionist, weight loss author

In practice, this increases the aerobic capacity of the muscles.

Quercetin prevents the release of cortisol (the stress hormone) during hard training.

Julia Falamas

This means you get tired less.

How much quercetin is needed

Quercetin is not considered an essential nutrient. However, Bob Wright, director of the Hilton Head Health Wellness Center in South Carolina, recommends consuming 15-40 mg of quercetin per day.

To do this, add more dark vegetables, fruits and berries to your diet. But it is better to refrain from energy drinks with quercetin. After all, they contain a lot of sugar and artificial ingredients.

Quercetin-rich foods

Onions (20 mg / 100 g)

Onions are the record holder for quercetin content. If the smell doesn't bother you, lean on onions. This will help reduce your susceptibility to respiratory illness, which often occurs with increased exertion.

Green tea (1.69 mg / 100 g)

This powerful quercetin elixir contains not only antioxidants, but also catechins that boost metabolism. One study found that green tea extract helped burn 17% more fat during cardio. At the same time, green tea is milder than other sources of caffeine.

To get even more of the benefits of green tea, add some citrus juice to it. Then it will help fight belly fat even more effectively.

Apples (10 mg / 100 g)

Apples are a good source of carbohydrates, which are essential for endurance. Plus, these fruits are rich in fiber. It helps you stay full longer.

An apple eaten on an empty stomach will help you avoid overeating at lunch. And the combination of apple, peanut butter and green tea simultaneously saturates with water, protein and carbohydrates that are consumed during training.

Tomatoes (0.58 mg / 100 g)

Tomatoes contain not only quercetin, but also lycopene, which protects against cancer and heart disease. These vegetables are also rich in vitamin B6 and iron: they provide the muscles with oxygen.

Make a salad of tomatoes, onions, jalapenos, and cilantro as a stand-alone dish or to accompany fish. Jalapenos will provide an even greater fat burning effect.

Another good combination is tomato, parsley, quinoa, and olive oil. Parsley and olive oil, like tomatoes, are a source of quercetin, and quinoa is a source of protein.

Berries (blueberries: 7.67 mg / 100 g; blackberries: 3.58 mg / 100 g)

Blueberries are high in vitamins and boost muscle recovery through the same anti-inflammatory effect. This means that the next workout will be easier to increase the load.

Add berries to a protein shake or cottage cheese for a quercetin and protein-rich snack.

Cherries (2.9 mg / 100 g)

As if you need an extra excuse to eat delicious cherries!

And by the way, cherries are one of the richest foods in antioxidants. It improves performance, aids recovery, and, thanks to its high fiber content, long-term satiety and aids in weight loss. The anti-inflammatory effect reduces muscle fatigue.