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5 tips for better endurance

Men who eat an apple every day have more lung capacity than male British researchers. The skin of apples contains quercetin, a substance that protects the lungs. Quercetin is also in the supplements. If you take 1,000 mg of quercetin in pill form every day, according to a study by the University of South Carolina, your maximum oxygen intake will increase by 4 percent within a week.

Endurance training on an empty stomach is heavy, but will yield more results. According to a study by the University of Sydney , the maximum oxygen uptake increases by 10 percent after a four-week period if you train on an empty stomach. If the subjects eat a meal before they start running, the increase in the maximum oxygen intake is only 2.5 percent. Make sure that you get carbohydrates after your training

Sandwich ham, sausage, frikadellen and other intensively processed meat reduce the lung capacity. Researchers at Columbia University discovered that people who regularly eat processed meat have 115 milliliters less lung capacity than lovers of steak and other 'real' meat and vegetarians. The effect is also small. But if sport is important to you, then you may think differently. Researchers do not know which substances affect processed lung function.

If you have too little iron in your body, you can train what you want, but you will not get much fitter. If you do not eat meat, there is a chance that you will not get enough iron. That goes twice as far as you drink tea or coffee with your meals. Coffee and tea inhibit the absorption of iron. The solution? Swallow a multivitamin with iron. In trials with people who consume little iron, such supplements increase the uptake of oxygen by red blood cells by a quarter. But beware: too much iron increases the risk of cardiovascular disease.

"If you've trained your muscles hard, they need to recover," says Joe Beer, the writer of Need To Know? Triathlon . 'It is just like that with your heart and blood vessels. After intensive training, they need a day of rest. Everything that is more intensive than a little jogging at a slow pace does more harm than good on such a day of rest. ' An alternative to jogging? Just sit on the couch.