Beets are a nutrient dense vegetable being supplemented by a
variety of athletes, especially those in aerobic sports to improve
stamina. They’re a good source of
carbohydrates, folate, and manganese.
They’re found in a variety of dishes including soups, salads, and
shakes.
But their true performance
enhancing effect comes from their nitrate content. Their nitrates have been shown to improve
endurance in athletes. [1] Nitrates get
converted to nitric oxide in our bodies and have a vasodilating effect. This means they open up our veins, this is of
benefit to athletes because it makes oxygen transport easier. The more oxygen you can get circulating to
your muscles the more you stay in the aerobic state and the more efficiently
you’ll perform in endurance events. When
you run out of oxygen your body begins to run “anaerobically” which means without oxygen. During this time our primary
fuel source is glycogen/glucose which is available in limited amounts.
What this means for athletes is that it limits the amount of time
they can perform, and that’s not a good thing if you don’t have the fuel to
finish your event.
From personal experience with athletes I’ve worked with I’ve
found that 1-2 cups of beet root juice at least an hour before training or an
event has been the most effective way to supplement.
Sample PreWorkout Shake
1 whole beet
1/2 cup coconut juice
1/3 cup spinach
References
Murphy, M., Eliot, K., Heuertz, R., & Weiss, E. (n.d.). Whole
Beetroot Consumption Acutely Improves Running Performance. Journal of the
Academy of Nutrition and Dietetics, 548-552.
Erick Avila, owner of www.ergogenichealth.com a company that
provides individualized training programs and nutritional consultations for
athletic events and weight loss. Erick works as a strength & conditioning
coach/nutritionist with a variety of professional boxers including two ranked
in the top 50 of their respective weight divisions. He’s experienced
having worked in both sport and clinical settings, with focuses ranging from
general weight loss to hormonal optimization. Erick has bachelors degrees
in Exercise Science & Nutritional Science.
