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

The Garden of Eden

By: Jordan Bommarito

Right here in Saint Louis, MO there is a hidden garden doing big things for the community, families, and a local food pantry. Here is a look inside The Garden of Eden, ran by a passionate leader, Myra Rosenthal.

My Family's Growth... 

The Garden of Eden is located at the Creve Coeur Jewish Community Center. Myra and her team of volunteers are working continuously to make The Garden of Eden a bright light in this world. The garden has provided thousands of pounds of fresh seasonal produce to the Harvey Kornblum Jewish Food Pantry at Jewish Family and Children's Services. This organization provides food, personal care items, and community resource information to families going through difficult times. Myra and this modest plot are making differences in the lives of people that need it, and some people who do not even know they need it. I have a story about how my family grew to participate in, celebrate, and love The Garden of Eden, and I could not be more proud.

Myra Rosenthal and Nick Bommarito

My brother, Nick, fell into volunteering for The Garden of Eden by accident. He was assigned there for a community service project at his school. From day one, he fell in love. He found himself volunteering there for 4 years! He was even awarded the "volunteer of the year award." My family was involved every step of the way. We drove him to and from the garden, we heard his experiences from exciting days, and we even endured his smelly clothes after working in the hot sun. As the years went by, we found ourself being honorary members of this community. We built cold frames for the garden as a family, attended celebrations for garden milestones, and watched my brother grow into himself, a confident leader and master gardener!

 

Nick Bommarito and Jordan Bommarito

 

 Cold Frames Constructed and Donated by the Bommarito Family

The Garden of Eden offers volunteer positions for people of all ages. It hosts experiences for grade school children, disabled individuals, and senior citizens. The Garden of Eden offers people from any age or background a unique experience in getting their hands dirty in the fresh soil. Nick was able to be a leader to these visiting groups and teach them about how the garden worked, how to harvest, and help them tend to the fruits and vegetables. In addition, members of The Covenant place are encouraged to tend to their own plots in the garden.

The Garden of Eden has a partnership with Gateway Greening, who work together to grow in more ways than one. Gateway Greening's "educates and empowers people to strengthen their communities through gardening and urban agriculture." From what I can tell, The Garden of Eden is educated and empowered! Here is the link to Gateway Greening, to check out all the other awesome work that they are doing!

My Challenge to you...

GET OUT THERE AND GET INVOLVED! The Garden of Eden is one of many community gardens in the Saint Louis Area. Gardening is a wonderful way for people of all ages and experiences to get involved in a community, make a difference by providing fresh organic produce, and get their hands dirty. Specifically, community gardens are a great way for young adults to build leadership skills and a respect for the environment. I challenge everyone to seek out the experience of a community garden, like The Garden of Eden, and volunteer.

This post is dedicated to my brother, Nick Bommarito, The Garden of Eden, and all community gardens. For more information on The Garden of Eden and how to volunteer, contact Myra at myrasue@sbcglobal.net. Volunteers at The Garden of Eden have to opportunity to receive a newsletter that includes fun activities happening, what is growing in the garden, and future plans!

Nick Bommarito "Volunteer of the Year