How beetroot enhances athletic performance – scientifically proven and practically explained.
Beetroot has been eaten for centuries, but in recent years it has gained special recognition in the sports world. Its juice is often linked to better performance. But what's behind it? Can beetroot juice truly help improve athletic performance, and what scientific evidence supports this claim?
In this article, we’ll examine the effects of beetroot juice, uncover the underlying mechanisms, and provide practical tips for its use.
What Makes Beetroot So Special?
Beetroot contains a combination of nutrients that has made it interesting for sports research. Notable components include:
- Nitrate (NO3−): Beetroot is one of the best natural sources of nitrate, a molecule that the body converts into nitrite (NO2−) and eventually into nitric oxide (NO). This conversion begins with bacteria in the mouth and continues in the stomach. NO dilates blood vessels, improves circulation, and increases oxygen delivery to the muscles.
- Antioxidants: Betalain, a secondary plant compound, gives beetroot its deep red colour and has anti-inflammatory and antioxidant properties. Their role in recovery is still being researched.
- Vitamins and Minerals: Beetroot is rich in folic acid, vitamin C, B vitamins, magnesium, and iron – nutrients the body needs for many everyday functions.
This is why beetroot is popular with people who train.
How Does Beetroot Juice Improve Athletic Performance?
The effects of beetroot juice on performance are mainly due to its nitrate content. Below, we take a closer look at the key mechanisms through which this root supports athletes.
More Oxygen with the Same Effort
This nitrate-rich vegetable has the ability to optimise the body’s oxygen use. The nitric oxide produced dilates blood vessels, improving blood flow. This ensures that more oxygen reaches the muscles, allowing athletes to use less oxygen for the same effort, thereby improving endurance and efficiency.
Scientific Example: A randomised study examined the effect of nitrate from beetroot juice on cyclists. The results showed that participants required less oxygen during a 10 km time trial while still improving their performance by 1-2%. Although this may seem like a small improvement, in competitions, such margins can mean the difference between victory and defeat.
Improved Circulation and Muscle Contraction
The effects of nitrate go beyond oxygen supply. Enhanced blood circulation also means that nutrients are delivered more efficiently to the muscles. This improves muscle contraction and reduces fatigue during intense training sessions. Additionally, drinking beetroot juice supports the release and reabsorption of calcium in the muscles, further boosting performance.
Support for Recovery
Some studies suggest beetroot juice may reduce muscle soreness after hard sessions, but the evidence is less consistent than for endurance performance.
Scientific Evidence: What Do Studies Say About Beetroot?
The positive effects described are not just anecdotal; they are supported by numerous scientific studies. Both endurance and strength athletes benefit from the properties of this root. Controlled studies have shown that consuming dietary nitrate improves oxygen efficiency, extends exercise duration, and even shortens recovery time. Here are some key findings:
Endurance Training
A comprehensive 2017 study investigated the impact of nitrate from beetroot on endurance athletes. The results showed that athletes who consumed 400 mg of nitrate (approximately 500 ml of beetroot juice) two hours before exercise extended their time to exhaustion by 15-20%. Notably, they required less oxygen to maintain the same level of effort.
High-Intensity Intervals
Another study focused on high-intensity interval training found that beetroot reduced recovery time between sprints. Participants who consumed beetroot juice before exercise performed more repetitions at high intensity and showed improved muscle strength.
Benefits for Cardiovascular Health
Beyond athletic performance, beetroot also offers general health benefits. Studies also show that dietary nitrate can lower blood pressure slightly, which is one reason researchers are interested in it beyond sport.
Practical Tips for Buying, Using, Storing, and Preparing Beetroot
The optimal dose of beetroot depends on your individual performance level and goals. Studies recommend:
- Daily Intake: 400-500 ml of beetroot juice (equivalent to 5-8 mmol of nitrate).
- Timing: About two to three hours before training, as the conversion of nitrate into nitric oxide takes time.
- Quality: Fresh, firm beetroot or a juice without added sugar works best.
- Storage: Fresh beetroot can be stored in the vegetable compartment of the fridge for up to two weeks. Freshly pressed juice should be consumed within 24 hours.
A Recipe for Homemade Beetroot Juice
- Peel the beetroot and cut it into small cubes.
- Mix the cubes with 200 ml of water or apple juice to improve the taste.
- Blend everything in a high-powered blender until smooth.
- Optional: Add a squeeze of lemon for extra vitamin C and freshness.
When to Be Cautious
While beetroot offers numerous benefits, certain groups should be mindful:
- Low Blood Pressure: If you have low blood pressure, consume beetroot juice in moderation, as it may lower it further.
- Kidney Stones: Beetroot contains oxalates, which can contribute to kidney stone formation in susceptible individuals.
- Discolouration of Urine and Stool: Consuming beetroot may cause a reddish colour in urine and stool. While this can be alarming, it is completely harmless.
Additionally, not everyone reacts the same to nitrate (NO3). Genetic differences and the condition of oral flora (e.g., the use of mouthwash) can affect the conversion of nitrate into nitrite, potentially reducing beetroot’s effectiveness.
Conclusion: Beetroot as a Natural Performance Booster for Athletes
Beetroot juice is one of the better-researched natural options for endurance performance: its nitrate can improve oxygen efficiency, with typical effects of a few percent. Effects on recovery are less clear, and responses vary between people.
Why not give it a try and share your experience with our community?
Sources
[1] Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017 Jan 6;9(1):43.
[2] Domínguez R, Maté-Muñoz JL, Cuenca E, García-Fernández P, Mata-Ordoñez F, Lozano-Estevan MC, Veiga-Herreros P, da Silva SF, Garnacho-Castaño MV. Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. J Int Soc Sports Nutr. 2018 Jan 5;15:2.
[3] Ferrada-Contreras E, Bonomini-Gnutzmann R, Jorquera-Aguilera C, MacmiIlan Kuthe N, Peña-Jorquera H, Rodríguez-Rodríguez F. Does Co-Supplementation with Beetroot Juice and Other Nutritional Supplements Positively Impact Sports Performance?: A Systematic Review. Nutrients. 2023 Nov 19;15(22):4838.
