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MELBOURNE, Feb. 9 (Dialogue) Beetroot is gaining popularity as a performance enhancer for athletes and those looking to gain a competitive edge in running and cycling.
Some people juice beetroot, some eat it, and others make it into a powdered drink mix. But does it have a noticeable effect on how fast we can run or bike up hills?
small benefit for some
A large systematic review in 2020 included 80 clinical trials that randomly assigned participants to drink beetroot juice. Studies have found that consuming beetroot juice can provide performance benefits for athletes.
In sports where every second or centimeter counts, this can be a noticeable improvement. The gain associated with beetroot consumption was equivalent to 48 seconds in the 16.1 km cycle time trial.
However, when the authors analyzed subgroups in these studies, they found that beetroot juice had no effect on women or elite athletes — although this may be because there were too few study participants in these groups to draw conclusions.
Another large systematic review in 2021 of 73 studies of endurance athletes (long-distance running, swimming or cycling) found similar results. Supplementing with beetroot (and other nitrate-rich vegetables) shortened their time to exhaustion by an average of 25.3 seconds and their walking distance by 163 meters.
This improvement was seen in recreational athletes, but not in elite athletes or people who were sedentary. The analysis did not look specifically at women.
What’s up with the beetroot?
Beetroot is rich in nitrates and anthocyanins. Both have health benefits, but it is primarily the nitrates that confer the performance benefits.
Once ingested, nitrates are converted to nitrites in the mouth by local bacteria. Under the acidic conditions of the stomach, the nitrite is then converted to nitric oxide, which is absorbed into the bloodstream.
Nitric oxide dilates blood vessels, allowing oxygen to be delivered to the muscles more quickly, so energy can be burned to fuel the muscles being worked out.
The result is less energy spent on performance, which means it takes longer to feel fatigued.
How should I use beetroot juice?
The Australian Institute of Sport (AIS) has rated and classified beetroot as a Group A supplement. This means there is strong scientific evidence for use in the particular situation of exercise.
AIS recommends that beetroot supplementation is beneficial for 4-30 minute sustained sports, training and competitive activities, as well as intermittent team sports.
To enhance performance, the AIS recommends that beetroot products (whether juice, powder or food) contain 350-600 mg of inorganic nitrates. Check the label. There are several juice concentrates on the market.
Beetroot contains about 250mg of nitrates per 100g, so you need to eat at least 200g of roasted beetroot to get the same effect.
To allow time for nitrates to be converted to nitric oxide and absorbed into the blood, you need to take this product 2-3 hours before training or competition. Drinking beetroot juice a few days before training or competition may provide additional benefits.
However, do not use antibacterial products such as mouthwash, gum, or lollipops. These kill the bacteria in your mouth that are needed to convert nitrates to nitrites.
Are there any downsides?
Your urine will turn red, which can make it hard to tell if you’re dehydrated. Your poop may also turn red.
Some people may experience stomach upset when consuming beetroot juice. So try drinking it while training to see if you have any issues. You don’t want to find this out on race day.
What about nitrates in other diets?
While it can be difficult to get enough nitrates directly from vegetables before a game to boost performance, consuming five servings of vegetables a day will help keep blood nitric oxide levels elevated.
Vegetables high in nitrates include celery, arugula, spinach, endive, leeks, parsley, kohlrabi, Chinese cabbage and celeriac. There’s no clear evidence that cooking and storage have an effect on nitrate levels, so it’s best to eat them in your favorite way.
However, it is best to avoid cured meats with added nitrates. The additive is used to stop the growth of bacteria and add flavor and color, but the resulting sodium nitrite can increase the risk of cancer.
While beetroot might give you a small performance boost, don’t forget to tweak the rest of your training as well. Make sure you’re getting enough carbohydrates and protein, and drinking enough water. You may want to consult an exercise scientist and an accredited practicing sports nutritionist for best results. (dialogue)
(This is an unedited and auto-generated story from a Syndicated News feed, the content body may not have been modified or edited by LatestLY staff)
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