If you are trying to get into bodybuilding, diet is important. Many foods like chicken, oats and spinach have long been praised for their benefits but there are some lesser known foods that can have a significant impact on how you grow muscle and recover.
The humble onion is one such surprising addition to a bodybuilders diet. So let’s see how onions can benefit your bodybuilding.
Are Onions Good For Bodybuilding?
If you’re planning to add bodybuilding to your life, onions might not be the first thing you think about when you think about your bodybuilding diet but they are packed full of nutrients and can be highly beneficial. Vitamins that onions have in them include Vitamin B6 and Vitamin C (like in orange juice), as well as minerals like potassium.
But, as you might expect, it is their flavonoids and antioxidants (especially quercetin) that make them really powerful.
It is well known that quercetin is anti-inflammatory and an immune enhancer. In other words, for bodybuilders, it means less inflammation in the muscles and a quicker recovery. The anti oxidative effects also help combat the free radicals created during intense workouts that otherwise would slow down recovery and growth of muscles.
Does Eating Onions Increase Testosterone?
Onions are one of the most intriguing potential benefits, because they can increase testosterone levels. Studies in animals have confirmed that eating onions increases levels of testosterone.
It’s believed this link may have something to do with onions’ high levels of antioxidants and sulphur containing compounds, which also can help promote the body’s natural testosterone production.
Onions and Testosterone
Testosterone is a crucial hormone for bodybuilders. It plays a major role in muscle growth, strength development, and overall energy levels. Consuming foods that can naturally support higher testosterone levels can give bodybuilders an edge in their training and recovery.
Onions contain antioxidants that help combat oxidative stress, which can be detrimental to testosterone production. Furthermore, sulfur compounds in onions may help enhance luteinizing hormone levels, a precursor hormone that signals the testes to produce more testosterone.
While more research is needed to confirm the same effects in humans, these studies are promising and suggest that onions could contribute to a natural testosterone boost.
Is Onion Good for Muscle Recovery?
But as important as the workout is, muscle recovery is just as important. After working muscles, they need to repair and make stronger. In the case of inflammation and soreness from injury, onions will help this process by having substances with high antioxidant content. Onions contain quercetin, an anti inflammatory agent that soothes and helps muscles to recover from post workout.
But onions also contain potassium that helps you maintain electrolyte balance and helps prevent cramps in your muscle and smoothens out muscle movement. Therefore, adding onions to your diet can just help you to bounce back faster and hit the gym harder.
Nutritional Profile of Onions
Onions are low calorie, but full of nutrients. Onions contain fibre, Vitamin C, B vitamins, and manganese, apart from quercetin. These nutrients are important in support of overall health and muscle function. A nutrient dense diet is essential for bodybuilders to keep their energy levels up and repairs the damage.
Incorporating Onions into a Bodybuilding Diet
If you don’t want to, you don’t have to eat raw onions to gain their benefits. Grill onions, caramelise onions, make additions to salads, or even add them to sauces to give it that onion flavour. Onions can take your nutrition to the next level, adding them to grilled chicken or a post workout omelette is a good way to get that little extra boost.
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