Beetroot & Athletic Performance
- Rayki Goh, MSc
- Feb 14
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
BEETROOT
Beetroot, with its rich crimson hue, is more than just a vibrant addition to your plate. Scientifically known as Beta vulgaris, this root vegetable is packed with essential nutrients, including fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. However, what truly sets beetroot apart is its high concentration of dietary nitrates, which have garnered significant attention in the world of sports and exercise science.
When consumed, the dietary nitrates in beetroot are converted into nitric oxide in the body. Nitric oxide is a vital molecule that plays a key role in vasodilation, the process by which blood vessels widen. This widening of blood vessels enhances blood flow, ensuring that more oxygen-rich blood reaches your muscles during physical activity. Improved blood flow is crucial for athletes, as it directly impacts endurance and performance.
But the benefits of beetroot extend beyond just enhanced blood circulation. Increased nitric oxide levels in the body also improve muscle efficiency. This means your muscles require less oxygen to produce the same amount of energy during exercise, allowing you to perform at a higher intensity for more extended periods without experiencing the usual fatigue. This is particularly advantageous for endurance athletes, such as long-distance runners and cyclists, who depend on sustained energy output over long durations.
It's worth noting, however, that the effects of beetroot juice on athletic performance can vary from person to person and depending on the type of exercise. While some individuals may experience significant improvements, others might notice more modest benefits. Additionally, the timing and dosage of beetroot juice consumption are critical. Generally, it's recommended to drink beetroot juice about 2-3 hours before exercise to give your body ample time to convert nitrates into nitric oxide effectively.
So, next time you're gearing up for a workout or training session, remember that beetroot juice isn't just another health fad. By adding this vibrant drink to your routine, you're tapping into the power of its high nitrate content, which boosts blood flow, reduces muscle oxygen demand, and ultimately enhances endurance.
Every sip could give you that extra edge, making your performance not only stronger but also more efficient.
Here are Some Scientific Facts on Beetroot:
10% to 20% Improvement in Athletic Performance: Regular consumption of beetroot juice can enhance exercise endurance by 10% to 20% in athletes, thanks to increased nitric oxide production, which improves blood flow and reduces oxygen usage during physical activity.
4% to 5% Reduction in Oxygen Cost: Beetroot juice has been shown to lower the oxygen cost of exercise by approximately 4% to 5%, meaning muscles require less oxygen to maintain the same performance level, thus boosting endurance.
15% to 25% Increase in Plasma Nitrate Levels: Consuming beetroot juice can elevate plasma nitrate levels by 15% to 25%, significantly enhancing nitric oxide production, which supports vasodilation and improved blood circulation.
10% to 16% Decrease in Blood Pressure: Beetroot juice can reduce systolic blood pressure by 10% to 16%, benefiting not only athletic performance but also overall cardiovascular health.
6.2 mmHg Reduction in Systolic Blood Pressure: A study published in Hypertension found that drinking beetroot juice can lower systolic blood pressure by an average of 6.2 mmHg, offering both performance and health advantages.
5 Popular Dishes You Can Prepare at Home:
Beetroot and Goat Cheese Salad – A refreshing salad combining roasted beetroot, creamy goat cheese, and a tangy balsamic glaze.
Beetroot Risotto – A vibrant and creamy risotto made with roasted beetroot, Parmesan cheese, and a hint of garlic.
Beetroot Soup (Borscht) – A hearty Eastern European soup made with beetroots, cabbage, and a touch of sour cream.
Beetroot Smoothie – A nutritious and delicious smoothie blending beetroot with apples, carrots, and a dash of ginger.
Beetroot Brownies – A healthier twist on the classic brownie, incorporating beetroot for added moisture and a unique flavour.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
