6 foods that will help you become more
It’s not about superfuds and protein bar. And not even on stimulants, which, of course, increase stamina, but not without side effects. We are talking about natural and delicious products that contain quercetin. What is so helpful this stuff but its need and where to get it, read this article.
What is quercetin
It is a natural compound that is found in vegetable products, dark red and blue. And while quercetin is not considered a drug, many experts share the view that its positive effect on the body is underestimated.
Why quercetin as good for those involved in sports? Here are a number of hypotheses:
- Quercetin inhibits formation of free radicals
- Due to the antioxidant properties of Myoglobin in the muscles less lactic acid is formed
- Quercetin promotes the formation of new mitochondria in cells. In practice, this increases aerobic ability of muscles
- Quercetin prevents the release of cortisol (stress hormone) during heavy workouts. Which means you’re less prone to fatigue
How much quercetin
Quercetin is not considered an indispensable nutrient. However, Bob Wright, Director of the Wellness Center of Hilton Head Health in South Carolina, recommends eating 15—40 mg of quercetin per day.
To do this, add into your diet more dark vegetables, fruits and berries. But energy specialists to have been studied better abstain. Because they have a lot of sugar and artificial ingredients.
Rich foods have been studied
Blueberries contain many vitamins and increases speed muscle recovery at the expense of the same anti-inflammatory effect. This means that the next workout will be easier to increase the load.
Add berries to protein cocktail or cottage cheese to cook the meal, rich in protein and have been studied.
Onion—records on the content of quercetin. If the odor doesn’t bother you, choose more for onions. This will help reduce the susceptibility to respiratory infections, which often occur during elevated exertion.
This powerful Elixir quercetin contains not only antioxidants but catechins that speed up metabolism. One study showed that green tea extract helps burnat 17 % more fat with cardio exercises.. At the same time green tea works is softer than other sources of caffeine.
To get even more benefit from green tea, add a bit of citrus juice. Then he will help combat abdominal fat more efficiently.
Apples are a source of good carbohydrates, which are so necessary for endurance. Plus these fruits are rich in fiber. It helps to stay longer satiated.
Apple, eaten on an empty stomach will not overeat at dinner. And the combination of apples, peanut butter and green tea at the same time nourishes thewater, protein and carbohydrate expended during exercise.
Tomatoes contain quercetin, but lycopene, which protects against cancer and heart disease. These vegetables are also a lot of vitamin B6 and iron: they provide the muscles with oxygen.
Make a salad with tomatoes, onions, Jalapeno and cilantro as a separate dish or garnish for fish. Jalapeno will provide more—effect.
Another good combination: tomatoes, parsley, quinoa and olive oil. Parsley and olive oil, like tomatoes, are a source of quercetin and quinoa is protein.
And incidentally, Cherry is one of the richest in antioxidants products. It improves performance and helps recover, but due to the high content of fiber, nourishes and promotes weight loss. Anti-inflammatory effect reduces muscle fatigue.