Views: 0 Author: Gigi Publish Time: 2024-01-02 Origin: Site
Beetroot are a natural Superfood ingredients that may help athletes improve their endurance and speed. Studies have shown that beetroot juice can increase blood flow and oxygen delivery to the muscles, which can lead to better performance. The juice from beets are packed with nitrates, that some scientists and nutritionists believe could help an athlete win their next competition. Can beetroot juice be the key to making us stronger and faster?
Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Beetroot powder, also called beet powder is a similarly bright pink or red product made from dried, ground beets. beet powder is often advertised as a superfood and sold by natural food retailers. Beet powder can be mixed with water to create a sports nutrition juice and supplements. It can also be added to smoothies, sauces, or baked goods.
Drinking beet juice raises nitric oxide (NO) levels in your body. Research shows nitric oxide can increase blood flow, improve lung function3 , and strengthen muscle contraction. This combination has stimulated athletes to supplement with beet juice for improved cardiorespiratory endurance and performance.
New data shows improvements can be measured at 300 mL, or about one shot of concentrated beet juice4. At 600 mL the performance gain is bigger, but doubling that dose provides no extra benefit. This suggests that NO levels can become saturated.
It's best to drink at least two cups of juice between two to three hours before exercising since blood nitrate levels are most optimal then. You can make beet juice at home with a juicer or you can purchase a bottle of beet juice at your local supermarket or supplement store.
Supplementation with beetroot (and other vegetables rich in nitrate) improved their time to exhaustion by an average of 25.3 seconds and the distance travelled by 163 metres. This improvement was seen in recreational athletes, but not in elite athletes or sedentary people.
The studies looked at several different sports. Kayakers supplementing with beet juice before competition showed improved oxygen capacity compared to a placebo group. Trained swimmers also exhibited greater exercise capacity and improved endurance after beet juice consumption while energy expenditure decreased.
Nitrate, which is found in beetroot juice, for example, has a positive effect on the performance of trained athletes who primarily require short bursts of energy, such as footballers. For endurance athletes, such as cyclists, nitrate appears to have very little to no effect.
A new study found that drinking beetroot juice before a workout can improve muscular force and performance during exercise. Researchers say the nitrate in beet juice, along with leafy greens, can help muscles produce more force and work more efficiently.