Why is eating garlic useful for fitness

Moderate consumption of garlic during exercise can help improve athletic performance and promote physical recovery. Garlic contains active ingredients such as allicin, selenium, and vitamin B6. Its main functions include enhancing immunity, alleviating post exercise muscle inflammation, and promoting protein synthesis and metabolism.

1. Enhancing Immunity

Allicin in garlic has a broad-spectrum antibacterial effect, which can reduce the risk of immune suppression caused by high-intensity training in fitness enthusiasts. Long term regular intake can reduce the probability of respiratory infections and avoid interruption of training plans due to illness. It is recommended to chop fresh garlic and let it sit for 10 minutes before consumption, which is beneficial for the full conversion of allicin.

2. Anti inflammatory repair of muscles

Garlic contains sulfur compounds that can inhibit the nuclear factor kappa B pathway, alleviate muscle micro damage and delayed onset soreness after strength training. Its antioxidant properties can eliminate free radicals and accelerate the process of muscle fiber repair. Eating with vegetables rich in vitamin C yields better results.

III. Promoting Protein Synthesis

Selenium in garlic is an important component of glutathione peroxidase, which participates in protein metabolism regulation. Moderate supplementation can help improve muscle synthesis efficiency after strength training, especially for people in the muscle building phase. It is recommended to eat high-quality protein foods such as eggs and chicken breast together.

4. Regulating Blood Testosterone Levels

Animal experiments have shown that garlic extract may reduce the conversion of testosterone to estrogen by downregulating aromatase activity. It has potential benefits for maintaining hormone balance in male fitness enthusiasts, but the specific mechanism still needs further clinical research verification.

Fifth, improve cardiovascular function

Garlic's thiosulfinates can dilate blood vessels and enhance blood oxygen carrying capacity during aerobic exercise. Long term consumption may help reduce resting heart rate and improve metabolic efficiency during endurance training, making it particularly suitable for individuals undergoing moderate to high-intensity interval training.

Fitness enthusiasts are recommended to consume 1-2 cloves of raw garlic per day, as excessive consumption may irritate the gastrointestinal mucosa. Avoid excessive intake 2 hours before exercise to prevent stomach discomfort. People with gastric ulcers or taking anticoagulant drugs should consult about incorporating garlic into healthy recipes such as olive oil cold dishes and low-fat yogurt dipping sauces, which can retain active ingredients and reduce oral odor. Combined with a balanced diet and scientific training plan, garlic can become a beneficial supplement to fitness diets.