NUTRITION

OUR FAVORITE CARDIORESPIRATORY ENDURANCE ENHANCER (THE LEGAL CHEAT FOR ATHLETES)

BEET JUICE

Athletes use nutritional supplementation to enhance the effects of training and achieve improvements in their athletic performance. Beetroot juice increases levels of nitric oxide (NO), which serves multiple functions related to increased blood flow, gas exchange, mitochondrial biogenesis and efficiency, and strengthening of muscle contraction. These biomarker improvements indicate that supplementation with beetroot juice could have ergogenic effects on cardiorespiratory endurance that would benefit athletic performance. The aim of this literature review was to determine the effects of beetroot juice supplementation and the combination of beetroot juice with other supplements on cardiorespiratory endurance in athletes. A keyword search of DialNet, MedLine, PubMed, Scopus and Web of Science databases covered publications from 2010 to 2016. After excluding reviews/meta-analyses, animal studies, inaccessible full-text, and studies that did not supplement with beetroot juice and adequately assess cardiorespiratory endurance, 23 articles were selected for analysis. The available results suggest that supplementation with beetroot juice can improve cardiorespiratory endurance in athletes by increasing efficiency, which improves performance at various distances, increases time to exhaustion at submaximal intensities, and may improve the cardiorespiratory performance at anaerobic threshold intensities and maximum oxygen uptake (VO2max). Although the literature shows contradictory data, the findings of other studies lead us to hypothesize that supplementing with beetroot juice could mitigate the ergolytic effects of hypoxia on cardiorespiratory endurance in athletes. It cannot be stated that the combination of beetroot juice with other supplements has a positive or negative effect on cardiorespiratory endurance, but it is possible that the effects of supplementation with beetroot juice can be undermined by interaction with other supplements such as caffeine.

If you’re not convinced, we’ll give you six incredible beetroot juice benefits of drinking this healthy drink every day.

 
1. Manages your blood pressure

One of the benefits of beetroot juice can help in temporarily lowering high blood pressure. Researchers have attributed this to the presence of nitrates in beets. The naturally occurring nitrates increase nitric oxide found in the blood vessels which allow more oxygen to flow to your brain, heart and muscles  and thus, lowering high blood pressure.
 

(Also Read: Summer Foods That Help Manage Blood Pressure)

Beetroot Juice benefits: Beetroot juice can help in temporarily lowering high blood pressure

2. Gives you glowing skin
If you’re healthy from within, it reflects on the outside. Beetroot juice acts a great blood purifier, which is key in keeping your skin glowing and healthy. Beetroots are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow. 
 

Beetroot juice benefits: If you’re healthy from within, it reflects on the outside

3. A great way to detox naturally
Beetroots are a unique source of betalains – a type of phytonutrient. These compounds are known to provide powerful antioxidant, anti-inflammatory and detoxification properties.  For long, beetroot has been known as the liver-protective food. It is a great liver cleanser and helps in flushing out all the toxins. With the help of compounds like methionine and glycine, it prevents fatty acids from building up and stimulates the liver cells.

 

(Also Read: 5 Beetroot Face Packs For A Glowing Skin)

Beetroot juice benefits: Beetroots are a unique source of betalains – a type of phytonutrient

4. Boosts energy and stamina
Beetroot juice helps in opening the blood vessels and thus increases the flow of oxygen throughout your body making you feel more energetic and active. This is probably why it’s best to have it early morning to wake up your sleepy organs.  It has been often promoted as a great workout drink and good for athletes as it increase the flow of oxygen to the muscles preparing them for the stress ahead.
 

Beetroot juice benefits: Beetroot juice helps in opening the blood vessels 

5. Good for digestion
Beetroot juice with its pulp is full of fiber which helps in regulative your digestive processes and also relieves constipation. Beetroot is also rich in betaine, which is an agent thought to be beneficial for good digestive health. It is said that betaine increases stomach acid levels, in order to improve digestion. A glass of beetroot juice is also a great home remedy for an upset stomach. 
 

(Also Read: Fruits That Help Better Digestion)

Beetroot juice benefits: Beetroot juice with its pulp is full of fibre

6. Lowers blood glucose
Though high in sugar, beetroot actually helps in regulating your blood sugar levels. Studies have shown that it does not lead to high glucose concentration in the blood.  This simply means that the natural sugars in beetroot are released very slowly in the body and thus, prevents sudden spikes. In the form of the juice, it may actually help diabetics.

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