Beets For Athletic Performance

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When looking to increase your endurance, it’s easy to get swept up in an endless sea of trendy nutritional supplements. From protein powder to amino acids to creatine, there is no shortage of options that promise to enhance your workouts and your athletic performance. But there may be a simpler, more natural option: beets.

Yes, the humble beet. While the deep red tuber is often dismissed as just another boring root vegetable, it actually has a ton of health benefits—especially when it comes to athletic endurance and sports performance.

Nutritional properties of beetsSure, beets have recently experienced somewhat of a glow-up and are now more celebrated as a superfood. But that doesn’t mean they are widely eaten. After all, when was the last time you bought beets at the farmer’s market or grocery store? If you have not had beets in a while, perhaps it’s time to consider adding them to your regular routine. Their nutrients are impressive: beets contain many vitamins and minerals, including potassium, magnesium, vitamin C, vitamin B6, and folate.

Nitrates for enduranceHowever, it’s the nitrates contained in beets that make them particularly valuable to those who do sports. Nitrates are compounds of oxygen and nitrogen that are naturally present in some foods. And, lately, they have sparked scientific interest. This is because once inside the body, they are converted into nitric oxide, which dilates blood vessels and improves blood circulation.

It’s easy to understand how this helps athletic performance. When the muscles are better supplied with oxygen, the body can function more efficiently during intense exercise. The result: more endurance, longer performance, and faster recovery.

There are numerous studies that confirm the positive effect of beets on endurance. One overview from 2017 analyzed 23 studies that looked at the influence of beets on athletic performance. The results showed that even a single intake of beetroot juice can reduce oxygen consumption and increase energy efficiency. This means that athletes can train longer before becoming exhausted.

But this effect doesn’t just benefit pro athletes; amateur athletes can also benefit from beet. And it doesn’t take much: Drinking 16 ounces of beetroot juice 90 minutes before training is enough to have an effect.

So far, the scientific evidence mostly shows that beet juice is especially beneficial for exercises that require consistent energy over a longer period of time, such as long-distance running or cycling; it is not yet clear whether beet juice is just as effective in high-intensity, short-term exercise such as sprinting or weight lifting. The question is also open as to whether long-term consumption of beetroot juice leads to habituation in which the effects wear off over time.

Beets for muscle sorenessThat said, the benefits of beets are not just limited to endurance. In an overview from 2022 that examined how beetroot affects recovery after intense exercise, it was shown that the tuber’s antioxidant and anti-inflammatory properties can help reduce sore muscles and help the body recover more quickly after exercise. “The evidence indicates that short-term beetroot supplementation has the potential to accelerate recovery of functional measures and muscle soreness,” the study notes.

Beets for the heart and hormonesOverall, it seems beets offer significant benefits for health. The conversion of nitrates to nitric oxide also lowers blood pressure and may protect the heart; nitrates are often used as a treatment for angina. “Some short-term studies show that eating vegetables high in nitrates (especially beets) may lower blood pressure In addition,” Harvard Health notes, but adds that while regular consumption may reduce the risk of cardiovascular disease and certain types of cancer, further research is necessary.

Nitrates may even help balance hormones. “Beetroot is packed with nitrates, which builds nitric oxide that’s incredibly important for female sexual health—it helps the blood flow to our pelvic organs and improves cardiovascular and skin health,” nutritionist, integrative medicine fellow, and author of Hungry Woman: Eating For Good Health, Happiness And Hormones Pauline Cox recently told Vogue.

How to eat beetsWith their very earthy, slightly sweet flavor, beets can be controversial. Either you love ‘em or hate ‘em. However, beets are actually more versatile than most people think: they can be consumed raw, roasted, or steamed. They can be eaten in salads or as a side dish and go particularly well with goat cheese, walnuts, and balsamic vinegar. They also make a tasty puree or soup.

Beetroot juice is another obvious option—especially for those who workout and want a quick and easy method. You can prepare it yourself or get it from your favorite cold-press juice spot; it’s also available pre-juiced at some grocery stores. As mentioned, drinking a large glass (around 16 oz of beet juice) an hour and a half before training can provide a boost in terms of endurance. If you don’t like the earthy taste of the fresh tuber, beetroot powder and capsules are available, too.