Beet juice might be the natural performance enhancer we’ve been waiting for
How athletes are using beet juice to gain an edge
Over the past few years, beet juice has emerged as a notable performance enhancer among athletes and fitness pros. Loaded with antioxidants and dietary nitrates, this refreshing and healthy beverage is praised by runners, cyclists, swimmers and bodybuilders alike.
It all started with a 2009 study at Exeter University in the UK, which found that beet juice can naturally reduce resting blood pressure and increase blood nitrate levels. It also showed a 2% increase in performance over a series of tests, involving cycling on an exercise bike, and reduced fatigue by up to 15 percent.
Science or marketing hype?
The health benefits of beet juice have been know for centuries. However, this beverage has only recently become popular among athletes. A study published in the journal Circulation: Heart Failure has found that subjects who consumed beet juice before training experienced a 13 percent increase in muscle power. In another study, this beverage allowed divers to hold their breath under water for more than four minutes.
Beetroot juice is a safe, natural alternative to pre-workout formulas and nitric oxide boosters. Its benefits on athletic performance are mainly due to its high nitrate levels. Nitric oxide (NO) is a naturally occurring gas found in the human body. It plays a key role in muscle function, cardiovascular health, immunity, memory, gastric motility, and physical performance. This compound has been subject to over 60,000 studies. Most of them suggest that a glass of beetroot juice can boost performance, strength, endurance and give athletes a competitive edge.
Nitric oxide supplementation may regulate blood pressure, boost immune function and reduce heart disease risk. Elevated nitric oxide levels in the bloodstream during exercise help reduce the amount of oxygen needed to produce energy, leading to improved sports performance. Nitric oxide also acts as a vasodilator and has a positive impact on muscle contraction.
Recent studies indicate that blood nitrate can be converted to nitric oxide in the body. Over the years, scientists tried to find a way to naturally increase blood nitrate levels in athletes. Dietary supplements were not an option because they elevated nitrate levels far too high, causing toxicity. Beetroot juice, on the other hand, was found to safely boost nitrate production without any of side effects associated with supplements and drugs.
Why athletes swear by beet juice
Beet juice seems to be the miracle performance-booster we’ve all been waiting for. This antioxidant-rich beverage boosts endurance and muscle power, increases stamina and improves oxygen flow to the muscles. Due to its high potassium content, it restores your electrolyte balance and regulates fluid levels in the body. This is particularly important for athletes who run in the heat, or train hard before a competition. Additionally, the betaine found in beet juice helps prevent and lower inflammation.
One cup of beetroot juice delivers over 37 percent of the RDA of folate, 11 percent of the RDA of vitamin C, 22 percent of the RDA of manganese, and 13 percent of the RDA of potassium. It’s also an excellent source of fiber, vitamin B6, thiamin, iron, magnesium and phosphorus. These nutrients support optimal health and well-being while improving tolerance of high-intensity exercise.
Beet juice boosts your endurance by allowing your body to use oxygen more efficiently. It also increases muscle strength and wards off fatigue, which is helpful when you’re working our hard. For older adults, this could mean small improvements, such as being able to walk longer distances or climbing the stairs more easily.
According to one study on a group of bikers, the amount of oxygen required to maintain a given level of moderate exercise decreased after taking beet juice; in other words, it took less energy to cycle at the same pace. The best results came from the highest dose, which decreased oxygen consumption by about 3 perfect. They did the tests 2.5 hours after ingesting the beet juice, since that seems to be the peak nitrite level. The dark bar is how long they lasted with a placebo drink (nitrate removed), and the light bar is how long they lasted with proper beet juice. In this case the second dosage produced the best result.
It’s not just for athletes
You don’t have to be an athlete to reap the benefits of beet juice. This natural cure can improve every aspect of your health. Just one cup may lower high blood pressure by over 10 mmHg within a few hours. With only 43 calories per serving, beet juice fits well into almost any diet. Rich in fiber, it supports healthy digestion and slows sugar absorption into your system.
Beet juice is high in folate, which promotes cell function and normal tissue growth. It’s high in potassium, another key nutrient that helps improve cardiovascular health and stabilizes blood pressure. Vitamin C supports collagen synthesis, keeps your immune system strong, and gives your skin a youthful look. Packed with antioxidants and cancer-fighting compounds, beet juice helps detoxify your body and promotes liver health. It also slows down aging and offsets the damage caused by free radicals. For this reason, it’s widely used in alternative medicine, detox programs and juice fasting.
In a recent clinical trial involving 22 cancer patients, those who consumed 10 ounces of beetroot juice for three months reported dramatic improvements. Due to its anti-inflammatory properties, this beverage reduces cardiovascular risk factors and relieves arthritis pain. The soluble fibers in beetroot juice may also help lower blood sugar levels, protecting against diabetes and insulin resistance.
Be aware that cooking destroys some of the nitrates in beets; whereas juicing helps preserve these nutrients. Nowadays, beet juice can be found in most health stores and supermarkets. High levels of nitrates can be also found in spinach, cabbage, celery, radish, and lettuce. To reap its benefits, experts recommend drinking 300 to 500 milliliters before exercise.
