Scientifically proven effectiveness
Beetroot juice has become a popular choice among athletes thanks to its ability to increase performance and physical endurance. According to a study published in the Journal of the International Society of Sports Nutrition, a group of 27 climbers who were given 70 ml of beetroot juice before the workout showed faster muscle recovery and improved lower body performance compared to the group using pharmaceuticals.
Another study also found that female athletes who drank 50 ml of beetroot juice 150 minutes before a 150-minute workout had a nearly 5% increase in VO2 max (the maximum amount of oxygen absorbed by the body during exercise), a measure of maximum oxygen consumption, a key factor in cardiovascular endurance.
Why is beetroot good for people who are exercising?
According to nutritionist Sue Ellen Anderson Haynes (of 360 Girls & Women, and a spokesperson for the American Institute of Nutrition and Dietetics): "Sugar beet juice contains inorganic nitrates, which when entering the body will be converted into nitric oxide. This compound helps dilate blood vessels, increase blood flow and support muscle contraction more effectively during exercise".
Joel Ramdial, Ph.D. in Nutrition and Program Director at Southeast Missouri University (USA), also agreed: Nitrates peak in the blood about 2-3 hours after consumption, so you should drink beetroot juice 60 to 90 minutes before exercising for optimal results.
Notes when using
Although beetroot juice is beneficial, users need to pay attention to a few things. You can see urine or pink stools, which is completely normal. However, if you are taking a blood pressure lowerer, consult your doctor before taking it regularly, as this juice can naturally lower blood pressure," said Anderson- Haynes.
In addition, she also noted: "Don't try it for the first time on a competition day or an important event. Your body may react with symptoms of digestive discomfort if you are not used to it. Try it on a day of light exercise to ensure your body adapts well, avoiding unnecessary risks".
The taste of beetroot juice can be quite strong. You can add a little lemon juice or carrot juice to make it easier to drink. Ideally, only about 3 ounces (about 90ml) per workout is enough for an effective workout.
Keywords: beetroot juice, nitrate, increase endurance, athletes, VO2 max, nitric oxide, blood pressure, natural functional foods, muscle recovery, exercise performance.
