The Physiology of Resilience:

Why We Stack Epicatechin and Quercetin

In endurance training, we often focus on "fuel" (calories), but the actual goal of progressive training is to improve the "machinery" (cellular function). And this is where supplementation can play a supporting role in promoting endurance-friendly adaptations at the cellular level. There is a well established body of evidence connecting two largely overlooked phytonutrients to physical performance & recovery that anchor every Freak Shake Endurance product. 

(-)-Epicatechin and Quercetin are adaptogenic micronutrients belonging to a large class of beneficial molecules present in edible plants called polyphenols. They work in complimentary ways because of the timing of their action in the body. Before exercise and after exercise, these molecules address two sides of the endurance coin: energy production and stress adaptation.

1. Before Exercise (-)-Epicatechin Tunes the Engine

(-)-Epicatechin operates primarily on the "supply side" of performance. When supplemented daily at an effective dose before exercise, it has multiple effects that enhance energy capacity. This starts with increasing the energy producing enzymes in mitochondria which manufacture the energy currency of cells in the body. More energy production benefits both physical & mental performance, especially during exhaustive exercise.

Daily consumption of (-)-epicatechin has also been demonstrated to cause mitochondria to enlarge and divide, peaking at about four weeks - even in the absence of exercise. This adaptation leads a greater density of mitochondria in every cell which may translate to increased efficiency and energy capacity.

Epicatechin also stimulates the release of nitric oxide into the blood stream, which allows our blood vessels to expand in response to energy demands (during exercise & recovery). This improves our vascular "readiness" to allow for increased blood flow, oxygen & resource delivery to muscle cells when needed.

Epicatechin has been shown to enter the blood stream in as little as 30 minutes and peaks at about 2 hours. For these effects, we recommend using Freak Shake Grit Fuel Endurance Capsules as a daily supplement, pre-workout.  Our Fuel & Hydrate Drink Mix contains the same supplementation stack and is also a convenient (and tasty) pre-workout option.

2. After Exercise: Quercetin Helps Manage Exercise Induced Stress

If Epicatechin is about priming the engine, Quercetin is about preventing it from overheating. Endurance training at high volume or high intensity induces significant oxidative stress and corresponding inflammation. While some stress is necessary to trigger adaptation, excess exertion can lead to delayed recovery and reduce potential fitness gains, especially when an athlete chronically overtrains without completing recovery.

Quercetin has been shown in numerous studies, to suppress post-exercise inflammation.  David Nieman at Univ. West Virginia has reviewed the subject across a range of endurance events, and quercetin was the only plant polyphenol which consistently reduced post event inflammation and soreness.  Because we combine both (-)-epicatechin and quercetin together the prospect of better performance and rapid recovery will be enhanced.

Quercetin has potent antioxidant properties that help the body scrub oxidative stress caused by free radicals which are a byproduct of aerobic metabolism. This is particularly relevant to cardio-intensive training for distance (Running, Cycling, Swimming, Nordic) or for hybrid endurance (Rowing, Crossfit, Martial Arts, Track & Field).

The effects of Quercetin to lessen post exercise inflammation will take 2 to 4 weeks of daily supplementation.  The net is that you should not expect significant effects on your body or performance for 30 to 45 days, especially if you're already consistently exercising at high volume. (In clinical research with our Grit Fuel capsules, we demonstrated significant improvements after 2 weeks of daily supplementation in older participants who were not able to exercise vigorously.) Our bodies take time to adjust to exercise and diet.  

3. Synergy Inside: Resilience = Performance

Every Freak Shake product combine high purity extracts of these two molecules at a safe and effective dose because they promote resilience via distinct pathways.

• Pathway 1 (Epicatechin): Increases the "preparedness" of cells to handle stress and produce energy.
• Pathway 2 (Quercetin): Mitigates the "cost" of that energy production by aiding rapid recovery and exercise adaptation.

For more information on the safety and efficacy of our supplementation strategy, check out this short article.

Contributed by Dr David Stuart, Freak Shake's Nutrition & Quality Advisor. He has a PhD in Plant Biochemistry, was the Founding Director of the Hershey Center for Health & Nutrition and is the retired CEO of Food & Nutrient Impact.