BEETROOT JUICE FOR ATHLETIC PERFORMANCE
Written by Anmol Rai. 25th February 2020
Editor: Apsana Rai
Beetroot, also known as ‘beta vulgaris’ (I know, weird name) may have never crossed your mind, let alone be part of your diet. Some of you may have never even seen one before. By the end of this post, my aim is that you’ll have a second thought about including it somewhere in your diet and reap its ultimate benefits, especially for your athletic performance.
Nutrients
Beetroot is known as a power food packed with numerous essential nutrients. A great source of fiber, vitamin B9 (Folate), vitamin A, vitamin C, potassium and iron. Having these compounds makes beetroot an exceptional antioxidant and anti-inflammatory food choice.
Antioxidants
Substances found in a wide range of food that prevents and slows down the cell damage (oxidation) caused by the free radicals (unstable atoms in the body that is usually the cause of ageing and many illnesses/diseases).
During high endurance based events such as marathons, your body requires a high amount of oxygen (up to 15 times more than at rest). This also means your body will produce as much free radicals, some of which contribute to muscle fatigue, soreness & inflammation. Consuming sufficient amounts of antioxidant will neutralise/minimise the oxidation caused by the free radicals.
Nitrates (Nitrate Oxide)
Beetroot is most well known for its high content in a natural chemical called ‘Nitrates’ which is metabolised into ‘nitric oxide’ by your body. Nitric oxide is one of the most important molecules for blood vessel health. Similarly to vasodilators, nitric oxide operates by relaxing the inner muscles of blood vessels, therefore widening the vessels. Thus, improving blood flow and lowering blood pressure.
There is an abundance of research that proves beetroot juice improves one’s athletic performance through vasodilation as mentioned above; improving blood flow, lung function and strengthening muscle contraction. A systematic review carried out by College of Health Sciences, University Alfonso X El Sabio University (2017) on ‘Effects of Beetroot Juice on Cardiorespiratory Endurance’ concluded beetroot juice consumption does improve one’s cardiorespiratory performance at different heights as well as rate of perceived exertion (RPE).
How much & when to take it?
Currently there are no studies that suggest a certain dosage recommendation for optimal athletic performance. However there are some studies that suggest drinking up to 2 cups of beetroot juice everyday can help lower their blood pressure without any major side effects.
For athletes, the same systematic review by College of Health Sciences, University Alfonso X El Sabio University (2017) states that beetroot juice must be consumed “within 90 minutes before athletic effort, since the peak value of NO3− occurs within 2–3 hr after ingestion.”
Other Benefits
Besides improving athletic performance, there are many more health benefits of beetroot juice. One of the main benefits include lowering blood pressure through vasodilation. It also has many anti-inflammatory properties such as Betalains, which have proven to help reduce inflammation. Beetroot can also be used for detoxification as it is another great source of rich antioxidants. Additionally, it also contains anti-cancer properties that such as Betanin, which helps reduce the size of breast and prostate cancer cells.
Reference:
Balsalobre-Fernández, C., Romero-Moraleda, B., Cupeiro, R., Peinado, A. B., Butragueño, J., & Benito, P. J. (2018). The effects of beetroot juice supplementation on exercise economy, rating of perceived exertion and running mechanics in elite distance runners: A double-blinded, randomized study. PloS one, 13(7), e0200517. https://doi.org/10.1371/journal.pone.0200517
Domínguez, R., Cuenca, E., Maté-Muñoz, J. L., García-Fernández, P., Serra-Paya, N., Estevan, M. C., Herreros, P. V., & Garnacho-Castaño, M. V. (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients, 9(1), 43. https://doi.org/10.3390/nu9010043
Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801
Anmol Rai, Kinetic Steps
Personal Trainer & Online coach
Surrey, England, UK.
Phone: (+44) 7525293182
Email: [email protected]