THE ESSENTIAL
- Several studies have shown the benefits of beets on athletic performance.
- The nitrates present in the beet allow better oxygenation of the heart.
It has long been proven that nitrates have a positive effect on physical performance. And beets contain a lot of it. Many athletes have become accustomed to consuming this food, especially in the form of juice, to improve their performance. Explanations.
The scientifically proven benefits of beets
In 2009, University of Exeter researchers (United Kingdom) tested beetroot juice on athletes and found that this substance allowed them to better oxygenate their muscles. This is because nitrates are converted by bacteria in the mouth into nitrites, which are then transformed into nitric oxide or nitric oxide. This causes the blood vessels to dilate, which leads to a drop in blood pressure and therefore an increase in blood flow and better irrigation of the heart.
Two years later, the same researchers proved that beetroot juice increased the endurance of athletes by 16%. Their oxygenation rate was optimized by 16% for 30 minutes.
Further research then showed that performance and power improved by about 1% in trained cyclists, performing a 10 km race, and who had consumed beet juice for six days. In addition, a study conducted by researchers from the University of Saint Louis (USA) showed that eating 200 grams of whole baked beets helped eleven untrained runners run a 5 km race faster. .
Finally, in 2015, scientists from the Washington University of Medicine (United States) demonstrated the beneficial effects of nitrates present in beets in heart failure patients. Two hours after giving nine participants with the disease a beet juice cure, they realized it allowed them to perform faster movements.
In addition, beetroot is very rich in antioxidants, so it can help athletes training intensely. The vegetable is also rich in vitamins A, B and C, contains iron as well as some calcium and also folic acid, which helps stabilize the level of iron in the blood in athletes who are sometimes deficient.
In what form should beets be consumed to maximize their physical abilities?
In order to consume enough nitrates to improve athletic performance, you need to eat plenty of beets. It therefore seems easier to consume it in the form of juice. The latter must be homemade (here are some receipts). Be careful not to consume industrial supplements that claim to have the same active ingredients.
If you are preparing for a competition, drink 500 ml of beetroot juice during the previous six days. On D-Day, have a drink two and a half hours before departure: this is the time when the concentration of nitrites ready to be transformed into nitric oxide is the highest. However, to avoid unpleasant gastric surprises, it is best to get used to beetroot juice before the competition and not to consume it all the time. To best retain the benefits at the right time, stop drinking beet juice entirely for a week or two before resuming.
Possible side effects of beets
As with all foods, excessive consumption of beets can have adverse health effects. The beet contains in particular flavonoids, such as anthocyanin, which is responsible for hyperpigmentation. Too many beets can also cause kidney complications. Indeed, excessive consumption can reduce calcium absorption levels, thus increasing the formation of kidney stones. Therefore, patients with kidney disease should not eat it. It is also not recommended for patients with hemochromatosis and Wilson’s disease, which are respectively associated with excess iron and copper, present in large quantities in beets. Finally, beets are rich in betaine, a plant substance that increases cholesterol levels when it interacts with folic acid and vitamins. Therefore, beets are not recommended for obese people.
