Potential benefits of beetroot juice
In recent years, beetroot juice has emerged as a natural "strengthening" drink. A study published in the Journal of the International Society of Sports Nutrition shows that 70ml of beetroot juice can improve lower body strength and muscle recovery speed in climbers.
Another experiment showed that a female endurance athlete who drank 50ml of beetroot juice 150 minutes before exercising had a nearly 5% improvement in maximum oxygen consumption (VO2 max), a measure of their ability to be hospitable.
I compare beetroot juice to the secret sauce of athletes because it increases cardiovascular endurance, supports blood flow and muscle contraction, says Sue-Ellenisonisonisonison- Haynes, MS, RDN, nutritionist at 360Girls&Women and spokesperson for the American Institute of Nutrition and Dietetics.
When to drink and safety notes
Beetroot juice is rich in inorganic nitrates, which are converted into nitric oxide in the intestines. This substance has the effect of dilating blood vessels, improving blood circulation and improving exercise performance.
It is recommended to drink or eat beetroot 60 - 90 minutes before competition so that nitrates can peak within 23 hours, says Dr. Joel Ramdial, Director of Nutrition Program at Southeast Missouri State University (USA).
Experts recommend prioritizing fresh juices over supplements. The suggested dose is about 85ml before the sporting event. To make it easier to drink, you can mix lemon or carrot juice.
However, users need to note:
pink urine or red stools after consumption are harmless and only last for 1-2 days.
People who are taking blood pressure medication should consult a doctor before taking it regularly, because juice can lower blood pressure.
Drinking too much can cause digestive discomfort.
Do not try it first on the competition day to avoid the risk of nausea or digestive disorders.
Beetroot juice is not a "precarious" but can become a natural support for those who need to increase endurance. According to Anderson- Haynes, the optimal benefits are when combining juices with a balanced diet and appropriate exercise.
