What are the benefits and drawbacks of eating onions for fitness

Moderate consumption of onions during exercise can help supplement nutrition and promote metabolism, but excessive consumption may stimulate the gastrointestinal tract. Onions are rich in active ingredients such as vitamin C, dietary fiber, and sulfides, and have unique value for sports enthusiasts.

1. Nutritional Supplement

Onions are rich in vitamin B and potassium elements, which can help maintain electrolyte balance after exercise. Its unique quercetin has antioxidant properties and can alleviate oxidative stress caused by high-intensity training. Organic sulfur compounds in onions can also promote protein synthesis and metabolism.

II. Metabolic Promotion

The allyl disulfide compounds contained in onions can enhance insulin sensitivity and facilitate rapid replenishment of muscle glycogen after exercise. This ingredient can also activate the AMPK signaling pathway, improve fat oxidation efficiency, and is particularly beneficial for people in the fat loss period.

III. Immune Regulation

The synergistic effect of allicin and selenium in onions can enhance the activity of immune cells. Long term regular intake can reduce the probability of upper respiratory tract infections in athletes and maintain a stable training state. Its anti-inflammatory properties can also alleviate delayed muscle soreness.

Fourth, Gastrointestinal Irritation

The spicy ingredients in onions may irritate the gastrointestinal mucosa, and consuming them on an empty stomach can easily cause fever and heartburn. Raw onions contain a high amount of indigestible oligofructose, which may cause bloating in individuals with sensitive digestive systems. It is recommended to avoid consuming large amounts of raw food within two hours before and after exercising.

V. Special Effects

The volatile sulfides in onions may be excreted through respiration, affecting social situations. Some people may have onion allergy reactions, manifested as skin itching or respiratory discomfort. Strength trainers should be aware that onions may slightly increase the tendency for bleeding.

Fitness enthusiasts can use onions as a seasoning, with a recommended daily intake of 50-100 grams. Prioritize choosing purple skinned onions, which have a higher anthocyanin content. Short stir frying during cooking can retain more nutrients, and pairing with eggs or beef can increase protein absorption. It is recommended to choose cooked onions during the post exercise stage of gastrointestinal fragility and avoid consuming them with high acidity foods. If there are persistent gastrointestinal discomfort or allergic symptoms, adjust the intake in a timely manner and consult a nutritionist.