Boost Performance with Beets
Athletes are always striving to improve their performance, and this quest has led to the search for the perfect substance that can offer them a competitive edge. Beetroot juice is one such unglamorous product that has gained immense popularity in the sports nutrition world. This root vegetable, with its earthy taste and bright red color, is high in nutrients and antioxidants like folate, manganese, potassium, and iron. However, what really sets beets apart is their high nitrate content, which is responsible for their performance-enhancing abilities.
Nitrates are converted into nitric oxide by the body, which is a vasodilator that relaxes blood vessels and enhances the flow of oxygen and nutrients to working skeletal muscles. This increased blood flow, along with improved lung function and muscular contraction, results in more efficient energy synthesis by mitochondria and better labor output. Multiple studies have found that this increased efficiency leads to a longer time to fatigue and better cardiorespiratory performance. Additionally, dietary nitrates can help individuals adjust quickly to higher altitudes, where reduced air pressure can reduce the body’s capacity to absorb oxygen and trigger altitude sickness. Nitrate-rich beets provide the necessary boost to the body to deliver enough oxygen to the muscles during exercise at higher altitudes.
Beets: Nutrient-Rich Superfood
Beet juice, concentrates, energy bars, powders, and pills are all popular forms of beet supplements. To achieve the performance-enhancing benefits of beet juice, a dosage of 8.4 mmol of nitrate per day is ideal, although a daily consumption of 5-9 mmol of nitrate is also effective. This can be easily achieved by incorporating beets and other nitrate-rich vegetables like kale, arugula, and chard into one’s diet. To maximize the nitrate levels in beets, raw or juiced forms are recommended over cooked ones. Plasma nitrite levels peak around 1-2 hours after administration, so consuming beet juice or other nitrate-rich supplements 2-3 hours before activity can help improve performance.
Crush Athletic Goals with Beets
In summary, the high nitrate content in beets plays a significant role in promoting cardiovascular health and enhancing athletic performance. By converting nitrates into nitric oxide, beets help relax blood vessels, improve lung function, enhance muscular contraction, and increase labor output. Whether through beet juice or other nitrate-rich supplements, incorporating beets into one’s diet can help achieve better performance in sports and fitness activities.
