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Quercetin May Reduce Pain, Improve Time in Triathletes

Oxidative stress is associated with delayed recovery and higher risk of post-training pain in triathlon athletes. A recent study suggests that quercetin supplements may help triathlon athletes experience less muscular pain and cramps.


Participants in the study included 48 amateur athletes, 23 of whom ingested one 250 mg tablet of quercetin twice daily for 14 days. All of the participants followed the same training and nutritional plans, including swimming 750 m in open seawater, cycling 20 km, and running 5 km.


The participants performed a baseline performance run on the first day and a second final measurement run at day 14 after starting supplementation. At the end of the study, subjective performance, post-training pain, cramps, time to full recovery and oxidative stress were measured.


The quercetin group had greater improvement of time to complete time the run, 11.3% improvement vs 3.9% in the control group. The quercetin group also had fewer post-run muscular pain, cramps, and localized pain, and post-exercise recovery time was better compared to those who did not take the supplement.


Researchers from Indena S.p.A. in Italy led the study. It was published in the August 2018 issue of Minerva Medica.


Quercetin can be found in onion skins, capers, dark red fruits such as cranberries, raw green chili peppers, red leaf lettuce, raw kale, and asparagus.

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