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Quercetin boosts performance and recovery in triathletes

Intense exercise creates oxidative stress, delaying muscle recovery and increasing pain after exercise.

In this study, 48 amateur triathletes, aged 30 to 40, took no supplement or 250 mg of quercetin twice per day for two weeks. All went through the same training including a 750-meter swim in open seawater, cycling 29 kilometers, and running 5 kilometers.

On day one, and again after two weeks, participants completed a baseline run. Runners in the quercetin group beat their original time by 11.3 percent compared to a 3.9 percent improvement for the non-supplement group.

Afterwards, the quercetin group reported less post-run muscle pain, fewer cramps, less localized pain, and faster recovery times.

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