Garlic: a natural supplement for athletes

Garlic is one of the cheapest and most readily available natural remedies that actually works. For athletes, it offers something special: a compound called allicin stimulates testosterone production and suppresses cortisone – exactly what you want when you’re looking to get the most out of your workouts.

Why garlic is a good choice for athletes

Honestly, most people expect little more from garlic than flavor. But let’s look at what it actually contains.

Garlic contains the trace elements selenium and germanium, which improve heart muscle performance. There’s nothing mysterious about it – the practical effects are a better oxygen supply, greater cardiac endurance and less fatigue at the end of a longer workout.

Experiments have shown that regularly eating garlic prevents calcification of blood vessels and helps break down tiny stones in the bladder, kidneys and biliary tract, as well as gallstones. It also clears harmful metabolic waste products from the blood – just what your body needs after a tough week of training.

Allicin in garlic – what it is and why it matters

Garlic’s most important active compound is the volatile phytoncide allicin. It is known as an effective agent for fighting cancer, preventing heart disease and even tackling the common cold. But for athletes, something else matters most.

Along with other trace elements, allicin stimulates the immune system and affects the endocrine system. The result: garlic has antibacterial and antitumor effects and – of particular interest to bodybuilders – stimulates testosterone production and suppresses cortisone production.

Simply put: less cortisol means better recovery, while more testosterone means greater potential for muscle growth.

How to use garlic for training

One clove of garlic contains more than 4 mg of active allicin. Eat it before your workout.

Raw garlic is more potent than cooked garlic – heat breaks down allicin. So cut a clove in half or crush it, wait a couple of minutes (an enzyme activates the allicin), then eat it. A little unpleasant, but it works.

If raw garlic is too pungent, try adding it to a smoothie or salad dressing, or simply putting it on bread. The main thing is to get it into your system, not keep it at a distance.

One practical tip: warn your training partner beforehand. Garlic breath is real, and it doesn’t go away quickly.

FAQ: garlic and training

Can garlic capsules replace fresh garlic?
To some extent. Capsules contain concentrated allicin and are more convenient to use. But fresh garlic contains a whole range of other compounds besides allicin, and processing reduces their levels. Choose fresh garlic if you can.

How often should you eat garlic?
Studies suggest that regular consumption delivers the best results – not a single dose before a competition. One clove a day is a sensible amount and completely safe for most healthy adults.

Does garlic have any side effects?
Eating it on an empty stomach can cause stomach irritation in some people. Start by having it with a meal and adjust the amount according to how your gut responds.

Author: joker

Find supplements to replace garlic HERE

Source: Health Board – food supplements.

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