Move with the BEET!

By Alyssa Bossle

What if there was such thing as a drink that could benefit your overall performance, increase blood flow, improve lung function and strengthen muscle contractions?  Well, you might be surprised to know, this drink already exists! Research has shown that beet juice has all these benefits and more for enhancing athletic performance. Diets rich in vegetables like beets are shown to have a significant impact on body functions during exercise as well as aid in recovery after a workout. In fact, beet juice is becoming one of the most popular ergogenic and natural supplements used by athletes.

So, what makes beets such an athletic nutritional superfood?

Beetroots contain high amounts of inorganic nitrates, and after they are consumed, beetroots increase levels of nitric oxide in the body.  This serves multiple functions related to increased blood flow, improved lung function and stronger muscle contractions, as mentioned earlier. Beets also provide a boost stamina, which helps the body last longer during exercise. It's been well researched that a diet rich in vegetables can improve cardiovascular health, due to this high nitrate content. While all vegetables contain some nitrates, they are more abundant in beetroots, leafy greens, spinach, celery, arugula, and parsley.

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What does nitric oxide do for your body?

• ·         Improves oxygen delivery to cells
• ·         Expands blood vessels  
• ·         Leads to lower blood pressure
• ·        Improves overall circulation
•         Boosts energy
• ·         Aids in digestion
• ·         Improves immunity
• ·         Improves sleep quality

What does the research say on how much you need?

Every person is different, so it is difficult to state one specific number for the entire population. From what has been seen in studies, drinking as little as 4 oz, or half a cup, two to three hours before exercise is sufficient to receive the many benefits beet juice has to offer. In one study, a group of researchers wanted to find out if consuming more beet juice is better or if there is an upper level, so they put it to the test. They set up a group of men on an exercise bike and had them cycle until they exhausted all their energy and could no longer pedal. The subjects made it about eight minutes after drinking a placebo. After one ounce of beet juice, which is about a quarter of a cup, some participants gained a few seconds while others showed no change. However, drinking about 4 ounces, or half-cup, gave them a full extra minute without exhaustion. Drinking even more didn’t seem to offer any additional benefit. The 4 ounces of beet juice corresponds to 8 units of nitrate. So, 4 units didn’t significantly work, and 16 did no better than 8 units found in the 4 ounces. The 8 units, found in the 4 ounces of juice, appears to be the best amount for improving athletic performance (Wylie, L.J., 2013)

 *PL – Placebo

*BR – Beetroot Juice

What other benefits does beet juice provide?

Consumption of beet juice is known to have anti-inflammatory properties and antioxidant properties, which helps to reduce the oxidation of LDL, or the “bad” cholesterol, protect the artery walls and guard against heart disease and stroke, according to the American Journal of Clinical Nutrition. Beets are good sources of folate, potassium, vitamin C, and fiber. It also aids in the absorption of iron, which ensures that our muscles are working properly by delivering oxygen to our tissues.

Tips for beet juice consumption

·        * It is suggested to avoid drinking beet juice on an empty stomach. 

o   Beet juice is very acidic, and when taken on an empty stomach, it can make you feel more nauseated than energized.

·         *Try mixing with lemon juice and ginger to give it more flavor.

·        * If your drink is too thick you can add some water to balance the consistency.

·         *Mix in with other fruits or vegetables to make a smoothie. (See recipe below)

·         *Don’t remove the pulp! That’s where all the fiber is.

Try it out!

Berry Beet Smoothie

Ingredients:

2 cups fresh or frozen strawberries
1 cup fresh or frozen raspberries
1 apple, cored and cut into quarters
1/4 cup beet juice, or ¼ cup fresh diced beets
1 cup water or coconut water
½ cup – 1 cup ice, if needed

Instructions:

Place berries, apple, and beets in blender jar. Add the water or coconut water. Blend until smooth. Add ice as needed to make it extra cold or thicker, if fresh berries were used.

	Lindsey Johnson

 

Last Comments

Although researchers have narrowed down a recommended amount of beet juice to be consumed in order to enhance performance and have significant benefits on health, further research is needed to determine long-term effects and outcomes on performance. 

If you are an athlete and are interested in consuming beet juice to enhance performance, it is important to check with your sports nutritionist, athletic trainer, or coach before consuming.

References

Central, C., (2018, September 28). Beetroot juice lowers blood pressure and boosts stamina in

heart failure patients. Public Eye Maritzburg. Retrieved September 30, 2018 from https://publiceyemaritzburg.co.za/51176/beetroot-juice-lowers-blood-pressure-boosts-stamina-heart-failure-patients/

Domínguez, R., Maté-Muñoz, J.L., Cuenca, E., García-Fernández, P., Mata-Ordoñez, F., Lozano-

Estevan, M.C., Veiga-Herreros, P., da Silva, S.F., Garnacho-Castaño, M.V, (2018). Effects

of beetroot juice supplementation on intermittent high-intensity exercise

efforts. Journal of the International Society of Sports Nutrition, 15(2). doi:

10.1186/s12970-017-0204-9.

Leal, D., Fogoros, R.N., (2018, February 22). How does beet juice improve athletic performance?

VeryWellFit. Retrieved September 19, 2018 from https://www.verywellfit.com/how-

does-beet-juice-improve-athletic-performance-4123855

Murphy, M., Eliot, K., Heuertz, R.M., Weiss, E., (2011). Whole Beetroot Consumption Acutely

Improves Running Performance. Journal of the Academy of Nutrition and Dietetics, 112(4) , 548 – 552. https://doi.org/10.1016/j.jand.2011.12.002

Wylie, L.J., Kelly, J., Bailey, S.J., Blackwell J.R., Skiba, P.F., Winyard, P.G., Jeukendrup, A.E.,

Vanhatalo, A., and Jones A.M., (2013). Beetroot juice and exercise: pharmacodynamic and dose-response relationships. Journal of Applied Physiology, 115(3), 325-336.

https://doi.org/10.1152/japplphysiol.00372.2013