Behold the benefits of beets for endurance athletes
This past winter, my CSA (community-sponsored agriculture) box provided us with an overabundance of beets. Beets are a root vegetable, and seasonal winter crop. I was finding a steady supply of beets in my weekly veggie box. First came to mind were scenes from ‘The Office,’ where Dwight Schrute would talk about his beet farm. Then, I remembered reading once about the benefits of beet juice for endurance athletes. So I decided to do a little research into this dark red vegetable.
What is a beet?
Beets are also known as beetroot. This is the taproot (or main root of a plant) portion of a beet plant. Beets are typically either red or golden in color. They are commonly used in European and Indian cuisine. Beets can be eaten raw, boiled, roasted, steamed, or pickled. In addition to the root portion of the plant, beet greens (the leaves) are also edible. Beet greens are typically either steamed or sauteed.
What is the nutritional value of beets?
Beets are packed with vitamins, minerals, and other good stuff. They contain fiber, nitrates, folate, potassium magnesium, and vitamin C.
Fiber helps with controlling blood sugar, weight, and cholesterol. Fiber can also help you to stay regular. Folate is a B-vitamin that women need during pregnancy. Potassium and magnesium are important for muscle contraction and function (remember, your heart is a muscle and is dependent on these nutrients). Vitamin C is helpful for your immune system.
So that brings us to nitrates. Nitrates seemed to have caused a lot of confusion in the nutrition world in the past. While nitrates can be found in fertilizers and processed meat, they are also found in green leafy vegetables and beets.
Wait, does this mean that beets are harmful like fertilizer, and processed meat?
No. Your body converts nitrates to either nitric oxide or nitrosamines during digestion. The nitrates in vegetables is can be converted to nitric oxide. Nitric oxide is a molecule that can help blood vessels to dilate, helping to reduce blood pressure. Nitric oxide has been used in the treatment of cardiovascular disease and hypertension for years Nitrosamines are more likely to form from nitrates found in processed meat; however, note that levels of this compound are low.
Has anyone studied endurance athletes and beets?
A study in 2007 examined the effects of dietary nitrate on certain physiological and metabolic parameters during exercise. In this randomized double-blind placebo-controlled crossover study researchers looked at oxygen cost during submaximal exercise in nine young well-trained men on a cycle ergometer. The researchers found that oxygen cost decreased after the men supplemented their diets with sodium nitrate. While the subjects in the study were not consuming beets, the amount of sodium nitrate they consumed was similar to the amount found in a helping of beets (about 150-250 grams). From there, studies examining nitrate supplementation in exercise steadily increased.
A systematic review in 2017 suggested that supplementation with beetroot juice could improve blood flow and oxygen use in muscle, mitochondrial activity, glucose uptake, and muscle function. These improvements can improve muscle economy, decrease muscle fatigue, and improve cardiovascular performance at submaximal workloads.
So how many beets do I need to eat to make a difference?
Some studies suggest that consuming 500mL of beetroot juice (about 3-6 beets) 90 minutes before activity can cause nitric oxide levels to peak in the blood, so the effect of improved blood flow and oxygen use occurs. Other studies suggested that having a high nitrate diet (aka plenty of green leafy vegetables and of course – beets) may also increase nitric oxide levels. Therefore, eating green leafy vegetables and beets regularly may increase submaximal aerobic performance, and you do not necessarily have to chug beet juice before your event.
Three to six beets? Before working out? My stomach is queasy just thinking about that.
Consuming beets, or beet juice that close to the workout may not agree with your GI system. Luckily beetroot concentrate, powders, and shots are available. These beetroot products can be as effective as actual beets, as suggested in the 2007 study. However, actual beets may contain higher levels of nitrate. Since these products are designed with endurance athletes in mind, they may not leave you running for the nearest bathroom.
However, as stated before, consuming a diet rich in green leafy vegetables and beets may also provide a similar effect to consuming beet juice before an activity. This strategy for increasing your nitric oxide levels may be easier…and less expensive.
Oh, and one last thing
As someone who consumed a steady diet of beets over the winter, I need to inform you of one side effect. Let’s just say that with beets that when beet color goes in, beet color comes out. Don’t be alarmed if your urine (also called beeturia) and bowel movements turn beet red. So pick up some beets the next time you are at the market. There are plenty of ways to prepare them. Rinse them well, cut them into segments (about six per beet), drizzle with olive oil, sprinkle with salt and pepper, and roast them at 400℉ for 40 minutes. Or juice 3-6 beets with some fresh ginger for beet juice. Rest assured that by eating beets, you are not only providing yourself with nutrients, but you are also helping to improve your athletic performance.
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