In recent years, beets have become quite popular and have not been left out of the discussions of runners and cyclists who want to improve their athletic performance and become faster. Many choose to consume beetroot juice, while others choose to consume it whole. However, can they really make a difference in athletes’ speed?
Benefits to some
According to a large systematic review conducted in 2020Consisting of 80 clinical trials in which some participants consumed beet juice while others did not, consumption of beet juice appeared to benefit the performance of athletes. More precisely, the beet juice accelerated the cyclists by 48 seconds, which is very important in this type of competition, where even fractions of a second count.
However, when the researchers analyzed subgroups, they found that beetroot juice was not effective for women or elite athletes, although this may be because there were too few participants in these groups to draw any conclusions.
Another large systematic review in 2021 included 73 studies of endurance athletes who ran, swam or cycled long distances reported similar results. Feeding beets, as well as other nitrate-rich vegetables, improved their run time by an average of 25.3 seconds and distance traveled by 163 meters.
This improvement was seen in those who took up exercise as a hobby, but not in elite athletes or sedentary people.
What makes beets unique?
Beets are rich in nitrates and anthocyanins, which provide many health benefits. However, nitrates are the ones most associated with improving athletic performance. After ingestion, nitrates are converted to nitrites by bacteria in the mouth. In the acidic conditions of the stomach, they are converted into nitric oxide, which is then absorbed into the blood.
Nitric oxide dilates blood vessels, which more quickly delivers oxygen to the muscles, providing them with valuable energy. The result is that it takes less energy to perform, meaning it takes longer for the athlete to tire.
Some other vegetables rich in nitrates are celery, arugula, spinach, endive, leeks, parsley, zucchini, Chinese cabbage, and celery.
So if you are looking for a way to reduce your performance beets can help you. However, don’t forget to adjust your workout accordingly, make sure you have enough carbs beforehand and drink enough water throughout.