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27.04.2022

Gram of quercetin per day gives badminton players more stamina

Badminton players increase their stamina if they take 1000 milligrams of quercetin every day for 8 weeks. Nutrition scientists from Isfahan University of Medical Sciences in Iran discovered this. But how exactly quercetin works is a mystery to the Iranians.

Study
The researchers gave 14 male badminton players quercetin and 12 other players a placebo.

Before supplementation started, and on the last day of the supplementation period, the Iranians subjected the subjects to an exhaustion protocol on an ergometer and got the men to cycle until they literally could no longer.

Results
During the supplementation period, the endurance of the quercetin users increased significantly. This did not happen with the placebo users.

At the same time, maximal oxygen uptake, the main determinant of endurance and cardiovascular health, decreased in the quercetin users during the supplementation period. The effect was not statistically significant, but still...

The supplementation had no effect on the subjects' body composition. The researchers had hoped that quercetin would reduce fat mass, but this had not happened.

Conclusion
The Iranians do not understand exactly what quercetin does, and are calling for more research, if possible with even higher doses.

More studies
Studies into the effect of quercetin on endurance performance conclude that quercetin works one time, but not another time. In 2013, for example, American researchers published a small study in which trained endurance runners took 1000 milligrams of quercetin for 6 weeks, but did not become faster as a result. [Open Access J Sports Med. 2013 Mar 12;4:53-61.]

The supplement did reduce the concentration of malondialdehyde in the blood of the riders. This is a marker for the activity of free radicals - aggressive molecules, which are released during intensive exercise, and can damage cells.

Also in 2013, a study appeared in which supplementation with 1000 milligrams of quercetin had no effect on the endurance of swimmers. [Int J Prev Med. 2013 Apr;4(Suppl 1):S43-7.]

In 2011 [Med Sci Sports Exerc. 2011 Dec;43(12):2396-404.] and 2013 [Int J Sport Nutr Exerc Metab. 2013 Feb;23(1):73-82.] meta-studies, in which the authors pooled and re-analyzed all available data, concluded that quercetin has a significant, but small, positive effect on endurance performance.

Source:
Int J Prev Med. 2013 Apr;4(Suppl 1):S53-7.

More:
Quercetin Phytosome makes triathletes 11 percent faster 28.10.2021
Quercetin analogue rutin boosts endurance capacity 10.12.2015
Stamina improves with one gram quercetin daily 17.12.2009

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