Quercetin And Exercise Performance: The Benefits of Foods High in Quercetin

Nov 27, 2023Natalie Woodruff

When it comes to improving exercise performance, many people turn to supplements and specialized diets. However, nature has provided us with a powerful compound that can enhance athletic performance naturally - quercetin. In this blog post, we will explore the benefits of quercetin and highlight some of the top foods high in quercetin.

What is Quercetin?

Quercetin is a flavonoid, a type of plant pigment that is responsible for the vibrant colors in fruits and vegetables. It is known for its antioxidant and anti-inflammatory properties, making it a popular choice among athletes and health enthusiasts.

Benefits of Quercetin for Exercise Performance

1. Enhanced Endurance: Quercetin has been shown to improve endurance by increasing the number of mitochondria in muscle cells. Mitochondria are the powerhouses of the cells, responsible for producing energy. By increasing their number, quercetin helps athletes perform better for longer durations.

2. Reduced Inflammation: Intense exercise can lead to inflammation in the body, which can hinder recovery and performance. Quercetin's anti-inflammatory properties help reduce inflammation, allowing athletes to recover faster and train harder.

3. Improved Oxygen Utilization: Quercetin has been found to enhance oxygen utilization during exercise. This means that athletes can take in more oxygen and deliver it to their muscles, resulting in improved performance and reduced fatigue.

Foods High in Quercetin

If you're looking to incorporate more quercetin into your diet, here are some top food sources:

  • Apples
  • Onions
  • Berries (such as blueberries and cranberries)
  • Kale
  • Broccoli
  • Red Grapes
  • Cherries
  • Green Tea

These foods are not only rich in quercetin but also provide a wide range of other nutrients that are beneficial for overall health.


Quercetin is a natural compound found in various fruits, vegetables, and beverages. Its numerous benefits for exercise performance make it a valuable addition to any athlete's diet. By incorporating quercetin-rich foods into your meals, you can enhance your endurance, reduce inflammation, and improve oxygen utilization. So, why not give it a try and experience the power of quercetin for yourself?

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