Eat Flavonoids For any Performance Boost


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Nutrition is key to sports performance

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Eat Flavonoids For a Performance Boost THAT EXTRA EDGE. Flavonoid-rich foods are a valuable part of a health-promoting diet. And there might be proof these QUERCETIN FOR WEIGHT LOSS AND POWER. Quercetin is a particularly well-studied flavonoid.

This compound is found in a FOOD SOURCES OF. Increasing chocolate intake could help athletes meet high-energy demands while providing beneficial nutrients such as iron and flavonoids that might be limited elsewhere in a performance diet. The flavonoids in dark chocolate might play a specific role in improving nitric oxide availability and therefore reducing the oxygen cost of exercise. If eating too few carbs leaves you struggling to get through your average workday, you know it must impact how you feel during exercise, too. While insufficient carbs may not be so problematic for lower-intensity workouts (like yoga) that your body can better use oxygen and fat to power, it can pretty much destroy your performance in higher-intensity training (like CrossFit), Appel says.

Eat Flavonoids For a Performance Boost Athletes are frequently motivated to study their diets and make changes based totally on the quest for performance enhancements. Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may decrease inflammation in your. Kale contains carotenoids and flavonoids, two power antioxidants, and fiber, which helps lower cholesterol. Nuts Eaten with carbs, they help level out your blood sugar and sustain the carbs over a longer period of time, rather than burning them off right away.

Researchers found just three or four portions or glasses of flavonoid-rich food and drink was associated with a reduced risk of the problem by up to 21 per cent. In a 10-year study of more than 25,000 men, Harvard University researchers found that men who ate foods packed with certain flavonoids —anthocyanins, flavanones, and flavones—had a lower ED. But another thing people can do is eat more fruit. In one study, researchers linked a higher fruit intake to a 14 percent reduction in the risk of ED. The flavonoid content of many fruits may be.

Additionally, a study that included 55,000 people found that those with higher flavonoid consumption from foods, including chocolate products, had better lung function than people who had.

List of related literature:

Foods rich in nitrates (beets, spinach, arugula) might also give you a performance boost.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

Possible ways that ergogenic supplements may improve performance could include (Fig. 37.7):87

“Equine Sports Medicine and Surgery E-Book” by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
from Equine Sports Medicine and Surgery E-Book
by Kenneth W Hinchcliff, Andris J. Kaneps, Raymond J. Geor
Elsevier Health Sciences, 2013

Very likely, combinations of flavonoids together with other factors in foods will be most beneficial.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

It is prudent to advise patients to consume a balanced meal plan with limited intake of animal foods and beer, avoidance of high-purine foods (Box 38.3), limited consumption of fructose and refined carbohydrates (sweetened soft drinks and juices, candies, and sweet pastries).

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

There are several mechanisms by which various foods or nutritional supplements work to enhance physical performance.

“Nutraceuticals in Veterinary Medicine” by Ramesh C. Gupta, Ajay Srivastava, Rajiv Lall
from Nutraceuticals in Veterinary Medicine
by Ramesh C. Gupta, Ajay Srivastava, Rajiv Lall
Springer International Publishing, 2019

Flavonoids have been shown to improve blood flow to the brain, which can help provide fuel and improve cognitive function.

“Nutrition Facts: The Truth About Food” by Karen Frazier
from Nutrition Facts: The Truth About Food
by Karen Frazier
Callisto Media Incorporated, 2015

High intake of dietary flavonoids has been associated with a reduced risk of heart disease, diabetes, cancer, and asthma in research studies.

“The Allergy Solution” by Leo Galland, M.D., Jonathan Galland
from The Allergy Solution
by Leo Galland, M.D., Jonathan Galland
Hay House, 2016

The optimal amount and form of flavonoids in the diet is not known, and some of these flavonoids have rather low bioavailability.

“Herbal Medicine: Biomolecular and Clinical Aspects, Second Edition” by Iris F. F. Benzie, Sissi Wachtel-Galor
from Herbal Medicine: Biomolecular and Clinical Aspects, Second Edition
by Iris F. F. Benzie, Sissi Wachtel-Galor
CRC Press, 2011

Intakes of flavonoids are estimated to be around 23 mg/day, of which almost half comes from tea; onions, apples, and red wine are also good sources.

“Introduction to Nutrition and Metabolism, Fourth Edition” by David A. Bender
from Introduction to Nutrition and Metabolism, Fourth Edition
by David A. Bender
CRC Press, 2007

Efficacy of flavonoids in the management of high blood pressure.

“Dietary Patterns and Whole Plant Foods in Aging and Disease” by Mark L. Dreher
from Dietary Patterns and Whole Plant Foods in Aging and Disease
by Mark L. Dreher
Springer International Publishing, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • How incredible, amazing that all the proof is moving towards an ancestral, meta or paleo diet… Real food, Really Natural, Really good for you

  • hi, with intermitent fasting one should reacomodate the portion sizes in a shorter lapse time? like for example compressing the eating schedule

  • My friend, sitting next to me, is asking if she has to eat fish on Keto. She hates fish, but takes cod liver oil. Does she get a pass?

  • The question is: do they promote blood flow to the clitoris or cock?! Now that would make people sit up erectly and pay attention to flavonoids with orgasmic interest!

  • Pili hunters has an expedition butter made with pumpkin spice flavor and it has lions mane, consider this: melt some baking chocolate and swirl in the pili nut butter: sugar free keto dessert that grows your brain cells. I am also supplementing tumeric with each meal (capsule form) my joints were sore recently from some intense running… not anymore, thanks to keto, IF, Tom delauer, dr Berg, Ivor Cummings, dr berry… so much good info out there these days!

  • Purslane, thought of as a weed, is an earthy delicious source of good omega fatty acids and grows everywhere. Put some clean pieces from good earth in your salad or try a leaf.

  • Hello there, have you considered Custokebon Secrets yet? Just do a google search. On there you will discover an awesome tips about how exactly you can lost a ton of weight. Why don’t you give it a shot? maybe it will work for you too.


  • Hi Thomas, I have a question about Turmeric (Curcumin) perhaps if you could fit it into one of your upcoming videos, that would be much appreciated.

    Essentially, I was told if you mix turmeric (by my wife, Pharmacist) with ghee or black pepper into a paste: it would help with absorption. And this could boost turmerics ability to remove any ‘amyloid plaque’ that builds up in the brain.

    I have started doing this, and I can not tell if it is the placebo effect or if it is actually working but it is helping me with memory.

    Please, could you confirm this as you are a source I rely on when it comes to fasting (alternate day, dry) ketosis, strength training & inflammation reduction in the body.

    Kind regards,


  • Good: black berries, blueberries, caviar, salmon, flax seeds, almonds, red wine (small amount and never on an empty stomach), prunes, cherries, red grapes, dark fruits, avocado, dark chocolate, broccoli, spinach, dark leafy vegetables, coconut oil, overnight fasting (caloric restrictions and not eating after dinner until 7 am the next morning), 7-9 hours of quality sleep, >20 minutes of moderate/high intensity exercise 3+ times a week

    Bad: processed foods, high in trans/saturated/hydrogenated/partially hydrogenated fats, too much copper/iron/zinc, trigger inflammation in the body
    Examples: cold cuts, cheese, Standard American Diet

  • Thanks for the information Thomas!!! I would like to know whether I can take turmeric and mix it up with my coffee and would it break my fast? I m doing intermittent fasting and hence I am curious whether I can eat turmeric and would it break my fast if I take turmeric during my fasting??

  • It is good to hear different opinions. But it is tough when the experts say the exact opposite things. I doubt Dr Mattson formerly with NIH would recommend toast and honey in the morning instead skipping real fats completely and allowing ketones to increase. Especially given the downside of glucose that she mentions.

  • What is the best way to lost a ton of fat? I read plenty of superb opinions on the net about how Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tested out this popular fat burn methods?

  • This was a really good video with amazing content, here is another video I found regarding similar content,

  • i have to say i truly feel more knowledgeable after watching this video the presentation was perfect so simple to understand and very easy to follow thank you very much. I’m a level 5 chef in the Irish naval service and looking to broaden my knowledge of nutrition.

  • Hi there, have you thought about this diet plan known as the Custokebon Secrets? My mate says it helps people lost crazy amounts of weight. Is that possible? I also read numerous good review about this diet plan. Thoughts?

  • It still surprises me, how a lot of people are not aware about Custokebon Secrets, even though a lot of people get good result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost lots of weight by using it without starving myself.

  • So distracted by how gorgeous he is. I had to rewind the video a few times to stay focused. Great video and so much info that I never heard of before.

  • Great teaching and information given but it makes no sense eating all those healthy foods to improve your immune system and organs if you’re just going to end up infecting your body by eating pig which is known and proved by scientists to contain thousands of bad bacteria and diseases which in no way shape or form should be consumed by any human. As any professional dietician or health doctor in any field, that should’ve definitely been something you were taught beforehand.

  • for those that think you brain is the center of your being, this is not true, your center of your being is your heart, always will be, may love be our guide not ignorance.Love to all that is

  • Curcumine in turmeric has very low bio availability! Buy a supplement that has been made more bio available. Nowfoods curcubrain is amazing.

  • Guys. lost crazy amounts of weight does not need to be hard (I used to think it did). I’m going to give you some tips now. Get a popular fat burn diet plan called Custokebon Secrets (do a search on google). Thanks to it I have lost a ton of fat. I probably should not even be talking about it cause I do not want a lot of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I’ll share the wealth haha.

  • Saturated fats actually do not impair neurogenesis. Ever gone on a ketogenic, high fat, low carb diet while experiencing symptoms of depression? Yeah. That goes away. Even after consuming a lot of saturated fats.

  • Agreed with everything until you mentioned that plant base diet is not the best. Genesis 1:29 God is the best Nutritionist because he designed the human body

  • Question…what are your thoughts on the presence of PUFAs in Nuts and Seeds? I have heard that too much PUFAs raise SHBG and for those who care about testosterone it may be an issue. Some advise against consuming certain Nuts/Seeds for that reason. I am aware of omega 3/6 ratio, but I would love it if you shed more light into that mechanism of SHBG. Thank you for the great content.

  • Hi Thomas,
    I have a friend with TBI, do you know if anyone has done research on this with TBI? I am also aware that Dr. Amen has treatments for TBI and other brain problems. But involves $$$.
    Thanks! You are appreciated!

  • Follow up question about source of DHA seafood. Only sea water fish/shellfish? Does fresh water fish has comparable benefit? Thnx

  • Hello there, have you considered Custokebon Secrets yet? Just simply do a google search search. On there you will discover that an awesome tips about how exactly you can lost a ton of fat. Why not give it a shot? perhaps it’s going to work for you too.

  • okay I’ve tried several devices and even earphones, what is up with muting Dr. LIsa?
    Sorry Jim, but the conversation we were going to love didn’t even get started.

  • Aha!! There’s 8 types of vit E? Wow.
    Also I like her recommendations because she doesn’t dismiss carbs and wisely admits that everyone is different.
    I once gave in to the popular keto diet and lost my hair and periods which was truly awful; and that was with multivitamin pills. I will never follow one-sided, exclusive diets ever again. Variety is the key.

  • Lol perfect, God Bless ya brotha! You look good up there with that buzz cut too btw. I miss wearing it high & tight 😉 long haired hippie children who stepped out of line got their heads used like a pingpong ball in my house growing up. You should’ve seen the look on his face after I buzzed it & he went to grab for the hair out of habit & his fingers slipped off. Lol I started laughing, that wasn’t too smart. He chuckled for a second, & gave me worse. He’s the best tho, he scared TF out of weird people! Kept me real safe!

  • All People are growing new brain cells and cells in their body constantly. cells only live for a short period of time That’s why your skin sheds off and your hair grows and your nails grow. it would probably not be a good thing for your brain cells to multiply too much because your head is only so big

  • Guys, losing weight does not have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that course has transformed my life. I probably should not even be talking about it cause I don’t want a bunch of other guys out there running the same “game” but whatever, I am in a great mood today so I will share the wealth haha.

  • What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on speaking about this popular fat burn diet plan.

  • I love this TED broadcast!!!! Always so interesting. I hope this interest exercise increases the numbers of my brain cells.
    One may laugh now. LOL

  • Thanks for the Video clip! Excuse me for the intrusion, I would love your initial thoughts. Have you ever tried Dinanlinson Natural Beauty Approach (should be on google have a look)? It is a good one of a kind product for learning what to eat to look younger minus the headache. Ive heard some awesome things about it and my close friend Aubrey at very last got cool results with it.

  • the mood boost from chocolate is due to the theobromine content, not so much the anandamide or pea.

    the dosage of pea required to have a noticable effect is huge, like in grams, and even then, is very subtle, and if taken by itself on an empty stomach. The only real way to have a strong effect from pea is by mixing it with a weak maoi, such as hordenine or kava. Even doing this, if you get the dosage wrong, you can die.

    if you are looking to actually replicate the “chocolate buzz” consistently strong on a daily basis then just get some pure theobromine crystal and add it into your coffee or caffeine powder with some theacrine, or even better, methylliberine (dynamine).

    I didnt know lions mane had that powerful of an effect as a nootropic though. I definitely will be experimenting with that into my nootropic “stack”.

  • Annoying. People who are so “soft-spoken” you can’t hear them in normal conversation and s p e a k s o s l o w l y are often control freaks… the exact opposite of what you might imagine. An often-taught sales technique to make people “lean in” is to radically lower your voice to the point your audience has to strain to hear you. It’s actually very effective.

  • Does Custokebon Secrets really work? I see many people keep on talking about Custokebon Secrets. But Im not sure if it’s good enough to lost lots of fat.