6 products which will help you become fitter
Sport And Fitness / / December 19, 2019
It's not about superfudah and protein bars. And do not even stimulants, which, of course, increase endurance, but not without side effects. We are talking about natural and delicious foods that contain quercetin. About what is useful because it is a substance, how much it should be and where to get it, read this article.
What is quercetin
This is a natural compound that is found in plant foods, dark red and blue. Although quercetin is not considered a drug, many experts share the opinion that its positive effect on the body underestimated.
Quercetin Why so good for those who are involved in sports? Here are a number of hypotheses:
Falamas Julia (Julia Falamas), author of the high-intensity training program EPIC Hybrid TrainingQuercetin inhibits the formation of free radicals.
Due to the antioxidant properties of quercetin in muscles produce less lactic acid.
Sarah-Jane Beduel (Sarah-Jane Bedwell), nutritionist, author of books about weight lossQuercetin promotes formation of new mitochondria in cells.
In practice, it increases aerobic capacity of muscles.
Julia FalamasQuercetin prevents the release of cortisol (stress hormone) during heavy exercise.
So, you get tired less.
How long does it quercetin
Quercetin is not considered an essential nutrient. However, Bob Wright (Bob Wright), director of the Hilton Head Health Wellness Center in South Carolina, recommends the use of 15-40 mg of quercetin per day.
To do this, add to your diet more dark vegetables, fruits and berries. But from the power industry with quercetin is better to abstain. After all, they have a lot Sahara and artificial ingredients.
Foods rich in quercetin
Onion (20 mg / 100 g)
Onions - record the content of quercetin. If the smell does not bother you, lean on the bow. This will help reduce susceptibility to respiratory infections, which often occur at high loads.
Green tea (1.69 mg / 100 g)
This powerful elixir kvertsetinovy contains not only antioxidants, but also catechins, which speed up metabolism. One study showed that green tea extract helps to burn 17% more fat during cardio. At the same time, green tea acts softer than other sources of caffeine.
Add to it a little citrus juice to get even more benefit from green tea. Then he will help fight abdominal fat more efficiently.
Apples (10 mg / 100 g)
Apples - a source of good carbohydrates that are necessary for endurance. Plus, these fruits are rich in fiber. It helps to stay satiated longer.
Apple, eaten on an empty stomach, will not overeat at dinner. A combination of apples, peanut oil and green tea simultaneously fills with water, proteins and carbohydrates that are consumed during exercise.
Tomatoes (0.58 mg / 100 g)
Tomatoes not only contain quercetin, but 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 tomato, onion, jalapeno and cilantro as a separate dish or as a garnish for fish. Jalapeno will provide even greater fat burning the effect.
Another good combination of tomatoes, parsley, olive oil and quinoa. Parsley and olive oil, as well as tomatoes, are a source of quercetin, and quinoa - protein.
Berries (blueberry: 7.67 mg / 100 g; blackberry: 3.58 mg / 100 g)
Blueberries contain a lot of vitamins and increases the rate of muscle recovery at the expense of the same anti-inflammatory effect. This means that at the next training session will be easier to increase load.
Add the berries to a protein shake or cottage cheese to prepare a snack, rich in quercetin and proteins.
Cherries (2.29 mg / 100 g)
As if you need an additional reason to have a delicious cherry!
And by the way, cherry - one of the most antioxidant-rich foods. It improves productivity and helps to recover, but due to the high content of fiber, permanently enriches and promotes weight loss. Anti-inflammatory effect reduces muscle fatigue.