6 products to help you be more flexible

6 products to help you be more flexible

It’s not about superfoods and protein bars. And, of course, not even about endurance stimulants, but no side effects. We are talking about natural and delicious products containing quercetin. Read this article on why this substance is so useful, how it is needed and where to get it.

What is quercetin?

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

Why is quercetin so good for people who play sports? Here are some hypotheses:

Quercetin inhibits the formation of free radicals.

Julia Falamas (author of high-intensity training programs EPIC Hybrid Training)

Less lactic acid is produced in the muscles due to the antioxidant properties of quercetin.

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

That means you are less tired.

How much quercetin do you need?

Quercetin is not considered an essential nutrient. However, Bob Wright, director of the Hilton Head Health Wellness Center in South Carolina, recommends 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 avoid quercetin energy drinks. After all, they have a lot of sugar and artificial ingredients.

Foods Rich in Quercetin

1. Onion (20 mg/100 g)

Onion (20 mg/100 g)

Onions hold the record for quercetin content. If the smell does not bother you, lean on the onion. This will help reduce your susceptibility to respiratory problems that often occur under increased stress.

2. Green tea (1.69 mg / 100 g)

Green tea (1.69 mg / 100 g)

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

For even more benefits from green tea, add some citrus juice to it. Then it will help to more effectively fight fat in the abdominal cavity.

3. Apple (10mg / 100g)

Apple (10mg / 100g)

Apples are a good source of carbohydrates, which are very necessary for endurance. In addition, these fruits are rich in fiber. It helps you stay full for longer.

An apple eaten on an empty stomach will help you not to overeat at lunch. The combination of apples, peanut butter and green tea simultaneously saturates water, proteins and carbohydrates consumed during training.

4. Tomato (0.58mg / 100g)

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 supply the muscles with oxygen.

Make a salad of tomatoes, onions, jalapeno and cilantro by yourself or as a side dish with fish. Jalapeno will provide an even greater fat burning effect.

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

5. Blueberries (blueberries: 7.67 mg / 100 g; blackberries: 3.58 mg / 100 g)

Blueberries contain many vitamins and accelerate muscle recovery thanks to the same anti-inflammatory effect. This means that it will be easier to increase the load in the next training session.

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

6. Cherry (2.29 mg / 100 g)

As if you needed an extra reason to eat the delicious cherries!

By the way, cherries are one of the most antioxidant-rich foods. It improves performance, supports regeneration, and thanks to its high fiber content, it maintains the feeling of satiety for a longer time and supports weight loss. Anti-inflammatory effect reduces muscle fatigue.