The Performance-Boosting Power of Beetroot Juice
In a recent review article published in the journal Frontiers in Nutrition, researchers synthesized the beneficial effects of beetroot juice (BRJ) on exercise capacity and physiological function. Beetroot juice was found to outperform dietary nitrate (NO3) and nitrate salts (NIT), boosting training and recovery outcomes superiorly. The study revealed that BRJ could be more effective at lowering the oxygen cost during intense aerobic exercise, thus enhancing performance.
Why Beetroot Juice May Be The Superior Choice
The beneficial effects of BRJ are attributed to its variety of phytonutrients, including polyphenolic compounds, potassium, magnesium, folic acid, and ascorbic acid. These elements give BRJ the ability to reduce the oxygen cost of aerobic exercise, improve mitochondrial efficiency, delay fatigue during high-intensity workouts, and reduce muscle soreness post-exercise. This variety of rich nutrients could be the reason BRJ surpasses the benefits of dietary nitrate (NO3-) and nitrate salts (NIT).
How Beetroot Juice Enhances Exercise Performance
Beetroot juice has been linked with improving endurance and performance in athletes due to its high nitrate content. Studies have shown a decrease in oxygen consumption during exercise after consuming beetroot juice. The nitrate in beetroot can be converted into nitric oxide, inducing vasodilation, lowering blood pressure, increasing blood flow to muscles, and enhancing muscle contraction and energy efficiency. These attributes make beetroot juice a potential aid in reducing muscle fatigue and enhancing overall exercise efficiency.
Additional Health Benefits of Beetroot Juice
Beyond enhancing athletic performance, beetroot juice is rich in essential minerals, vitamins, and antioxidants. It can lower blood pressure, improve oral health, and even increase muscle power in those who have experienced heart failure. However, it is worth noting that while beetroot juice offers these benefits, it is always recommended to consume fresh, whole fruits and vegetables over juicing them to avoid consuming extra sugar and losing fiber content.
Beetroot Powder: An Alternative Way To Enjoy The Benefits
For those not keen on the taste of beetroot juice, beetroot powder offers an alternative way to enjoy these health benefits. With high nitrate content, antioxidants, and fiber, beetroot powder can improve athletic performance, reduce inflammation, lower blood pressure, support brain health, promote gut health, and suppress inflammatory pathways. However, it should not replace a well-balanced diet, and individuals with kidney stones and low blood pressure should avoid beet supplements.
The Need for Further Research
Despite the promising benefits of beetroot juice, further research is needed to identify which components of BRJ are driving these effects and how they work, as well as to directly measure NO3 levels in both BRJ and NIT. Blinding participants in clinical trials to differences between the two treatments is also recommended to ensure the validity of research findings.