Recently, athletes have begun to see beets as a miracle product that improves performance. Scientists have said that this is true.
A simple root vegetable like beets seems to have been given a “second life” – in recent years, athletes have been turning to it more and more as a natural way to boost performance, Science Alert reports.
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Some drink beet juice, others prefer to eat only the root vegetable, and still others use the powdered form for drinks. But does beet consumption really affect how fast we can run on a bike or climb a mountain?
Hidden Benefits
In 2020, scientists conducted a large systematic review that simultaneously included 80 clinical studies in which buyers consumed beets in one form or another. Later, scientists discovered that consumption of beet juice benefits athletes.
We’re talking about a sport where every second or centimeter counts, beet juice really has hidden benefits. For example, in a 16 km time trial by bicycle, the benefit of consuming beets was equivalent to 48 seconds.
But when the scientists subdivided the studies, they found that beet juice would not be effective for women and elite athletes. Although the researchers also note that this may be due to the fact that these subgroups do not have enough receptors.
In 2021, the scientists conducted another systematic review that included 73 studies and focused on endurance athletes – runners, swimmers and cyclists. The results of the study were similar to the previous ones.
The scientists found that supplementing with beets and other nitrate-rich vegetables increased the fatigue time of the athletes by an average of 25.3 seconds and the distance traveled by 163 meters. However, the researchers note that these improvements were observed only in recreational athletes, but not in elite athletes and people who lead a sedentary lifestyle. Also, this analysis did not consider studies involving women.
What’s in the pan?
The researchers point out that beets are rich in nitrates and anthocyanins, both of which provide health benefits, but it is nitrate that benefits us in the first place.
After nitrates enter the human body, they are converted to nitrite by local bacteria in the mouth, and then, under the acidic conditions of the stomach, nitrites are converted to nitric oxide, which is absorbed into the bloodstream.
Nitric oxide dilates blood vessels, which accelerates oxygen delivery to the muscles, so energy can be burned to fuel the exercising muscles. As a result, less energy is spent on productivity, which means it takes longer for a person to get tired.
How is beet juice used?
Researchers at the Australian Institute of Sports have classified beets as a Group A supplement. Scientists say that beet supplementation can be beneficial for training and competitions that last no more than half an hour, and for team sports with breaks.
It is recommended to consume a beet product containing 350 to 600 mg of inorganic nitrate to improve performance. At the same time, scientists note that the beet itself contains about 250 mg per 100 grams of product, and it is recommended to eat about 200 g of root crops to achieve the optimum effect.
Researchers also recommend consuming the product 2-3 hours before training to give nitrates time to convert to nitric oxide and mix into the bloodstream. It is also recommended to consume beet juice a few days before the competition to improve the result.
Using antibacterial products, including mouthwashes, chewing gums and hard candies, is also not recommended – this can kill the bacteria in the mouth needed to process nitrates.
What are the disadvantages?
Firstlyyou should be prepared for the fact that your urine and stool may be red.
lattersome may experience indigestion.
Where else are nitrates found?
Nitrates aren’t just found in beets, according to Evangeline Manzioris, a nutritionist at the University of South Australia. Vegetables high in nitrates also include:
- celery;
- rocket;
- spinach;
- chicory;
- leek;
- parsley;
- kohlrabi;
- Chinese cabbage.
Previously Focus He wrote about what scientists call products – sexual powerhouses.
Source: Focus
Ashley Fitzgerald is an accomplished journalist in the field of technology. She currently works as a writer at 24 news breaker. With a deep understanding of the latest technology developments, Ashley’s writing provides readers with insightful analysis and unique perspectives on the industry.