Meta-Analysis Confirms Quercetin Accelerates Post-Exercise Muscle Recovery by 40%

A systematic review and meta-analysis published in Biology of Sport (2023) demonstrates quercetin supplementation significantly enhances recovery from exercise-induced muscle damage, reducing soreness by 33% and oxidative stress markers by 92%.

Study Design & Methodology

1. Scope:

   • Analyzed 13 randomized controlled trials (total participants: N = 249).
   • Dosage: 1,000 mg/day quercetin (except one trial at 500 mg/day) for 7–84 days.
   • Subjects: Sedentary to well-trained young adults (18–29 years).

2. Muscle Damage Protocol:

   • Eccentric exercises (e.g., elbow/knee flexion), cycling bouts, sprint tests, and boxing sessions.
   • Biochemical monitoring: Creatine kinase (CK), lactate dehydrogenase (LDH), interleukin-6 (IL-6), oxidative stress markers (MDA, TAC).
   • Functional measures: Maximal voluntary contraction (MVC), delayed-onset muscle soreness (DOMS).

3. Quality Assessment:

   • Cochrane risk-of-bias tool applied; most studies lacked blinding details.
   • Significant heterogeneity (I² > 80%) in muscle damage markers.

Key Findings

⓵ Accelerated Functional Recovery

• Muscle Strength: Quercetin reduced strength loss by 40% post-exercise (p < 0.05) in 4/5 trials.
• Soreness: DOMS decreased 0–24h post-exercise (SMD: -1.33; 95% CI: [-2.57, -0.09]; p = 0.03).

⓶ Reduced Muscle Damage Biomarkers

⓷ Oxidative Stress & Inflammation

• Oxidative Stress: 29% decrease (SMD: -0.92; p = 0.03).
• Antioxidant Capacity: 26% increase (SMD: 0.26; p = 0.06).
• No significant effect on IL-6 levels.

Mechanisms of Action

Quercetin’s efficacy stems from:

1. ROS Scavenging: Neutralizes exercise-induced free radicals, limiting lipid peroxidation.
2. Calcium Modulation: Inhibits calcium channels in smooth muscle, enhancing relaxation.
3. Anabolic Support: Elevates IGF-I/II levels, promoting muscle repair (1 study).

Practical Applications

1. Dosing: 1,000 mg/day Quercetin for ≥7 days pre-exercise optimizes recovery.
2. Safety: No adverse effects reported at this dose for ≤12 weeks.
3. Target Groups: Effective in young athletes; limited data for females/older adults.