Quercetin

A flavonoid antioxidant found in red wine, apples, onions and grapefruits, quercetin may have many benefits for bodybuilders. Preliminary studies on mice showed that quercetin has a potent effect on athletic performance, increasing energy production at the mitochondrial or cellular level. However, human trials show no such benefit from quercetin supplementation, according to the article "Will Drinking Make You Do It?" by Gretchen Reynolds. Despite this disappointing performance, quercetin may still provide many benefits for bodybuilders. The recommended intake of supplemental quercetin is 50 to 500 milligrams one to three times daily.

General Health

Quercetin acts as a natural antihistamine to help treat and/or avoid allergies, according to Life Extension Magazine. Seasonal allergies in particular can be crippling to athletes like bodybuilders, because proper breathing is essential for optimal performance. German professor and nutrition expert Stephan C. Bischoff says quercetin is a promising compound for preventing diseases. It also acts as an antioxidant, has antiviral properties and may help prevent cancer. Elevating your immune system with supplements like quercetin keeps you in the gym training hard, instead of sitting it out at home.

Nitric Oxide

According to "Natural Anabolics" author Jerry Brainum, elevating nitric oxide or NO levels increases nutrient delivery to muscles, which speeds fat burning and has an anabolic or muscle building effect on the body. Quercetin elevates endothelial function, increasing the amount of NO produced, according to Julius Goepp M.D. This effect vasodilates or expands blood vessels to deliver more oxygen to working muscles. Increased NO levels can be achieved with as little as 200 milligrams of quercetin per day, and may be attributed to increased activity of the enzyme NOS or nitric oxide synthase.

Inflammation

Quercetin has natural anti-inflammatory effects in the body, notes "Life Extension Magazine's" 2009 Report. Goepp identifies inflammation as a contributor to almost every chronic human disease. More importantly for bodybuilders is the anti-inflammatory effect for muscles and joints. Chronic lower back and joint pain can derail the fitness goals of even the strongest bodybuilders. Quercetin inhibits inflammatory cytokines like the COX enzymes, which trigger inflammation.