Beetroot: Nature's Superfuel for Exercise Performance

By Aastha Chauhan

Details: Master's in Sport Physiology and Nutrition.

Published: July 19, 2023 11:42

Beetroot, a nutritional superstar, boasts an array of health benefits. Yet, it may not be everyone's cup of tea. This guide uncovers scenarios where caution is warranted, including low blood pressure, kidney stone risks, diabetes, and allergies. We also explore beetroot's interaction with medications. By understanding these limitations, readers can navigate their dietary choices with confidence, ensuring a safe and beneficial relationship with this vibrant veggie.

Beetroot: Nature's Superfuel for Exercise Performance Topic Sentence: Beetroot, with its vibrant purple hue, is more than just a visually appealing root vegetable. It's a nutritional powerhouse, packed with natural compounds that can enhance your exercise performance and overall health. But how does this humble root vegetable unlock its superfuel powers? Let's delve into the fascinating biochemistry and explore the benefits it offers to active individuals. Unlocking Beetroot's Power: The secret lies in the high concentration of natural nitrates found in beetroot. When you consume beetroot, whether in its whole form or as a juice, your body undergoes a beneficial chain reaction. Here's the biochemistry breakdown: - Beetroot's nitrates are converted by your body into nitric oxide, a potent vasodilator. Beetroot: Nature's Superfuel for Exercise Performance - Nitric oxide relaxes and expands your blood vessels, a process known as vasodilation. - This increased blood vessel dilation leads to improved blood flow and enhanced oxygen delivery to working muscles. As a result, your muscles receive the oxygen and nutrients they need to perform at their best, and lactic acid buildup is reduced, delaying the onset of muscle fatigue. So, whether you're a long-distance runner, a weightlifter, or a yoga enthusiast, beetroot's power as a vasodilator can elevate your exercise experience and help you push beyond your current limits. Natural Beetroot vs. Supplements: When it comes to incorporating beetroot into your diet, you have two main options: natural beetroot or beetroot supplements. So, which is the better choice? Natural Beetroot: Opting for whole, natural beetroots is an excellent way to obtain the full spectrum of nutrients this superfood has to offer. Roast them, steam them, or juice them—each method unlocks different benefits. -Roasted Beetroots: Roasting enhances the natural sweetness of beetroots, making them a delicious side dish or salad topping. -Steamed Beetroots: Steaming preserves the most nutrients and results in a tender, yet slightly firmer texture. - Beetroot Juice: Juicing beetroots is an efficient way to concentrate their nutrients, and the juice is quickly absorbed by your body, making it ideal pre-workout. Beetroot Supplements: Beetroot supplements, in the form of capsules or powders, can be a convenient alternative if you don't enjoy the taste of beetroots or have limited access to fresh produce. - Capsules: These are easy to swallow and provide a measured dose of beetroot extract. - Powders: Beetroot powders are versatile and can be added to smoothies, yogurt, or simply mixed with water for a quick pre-workout boost. Dosage Recommendations: optimal daily intake of beetroot, doses ranging from 250-500 mg are generally effective. However, amounts as high as 7,000 mg are considered safe for most healthy adults. Consume: It's easy to chop beetroot and blend it in a grinder with some fresh apples and other fruits to make a delicious, nutritious juice. If you're looking for a delicious and nutritious pre-workout treat, try this superfuel smoothie: Recipe: Beetroot Superfuel Smoothie - 1 medium-sized beetroot, peeled and chopped - 1 cup frozen blueberries - 1 banana - 1 cup almond milk (or milk of your choice) - 1 tablespoon honey - 1 teaspoon ground flaxseed Blend all the ingredients until smooth, and enjoy! This smoothie is packed with antioxidants, natural sugars for energy, and healthy fats, providing the perfect pre-workout boost. Timing Your Beetroot Intake: For optimal results, timing is crucial. Aim to consume beetroot or beetroot juice approximately 2-3 hours before your workout. This timing ensures that the nitrates have sufficient time to convert into nitric oxide, maximizing the vasodilation effect during your exercise routine. Regular and consistent consumption of beetroot is key. By making it a part of your daily or pre-workout routine, you'll be able to fully unlock its superfuel powers and experience enhanced performance over time. Who Should Avoid It? Individuals with low blood pressure, kidney stone issues, diabetes, allergies, or taking certain medications should exercise caution when consuming beetroot. It may interact with medications and affect blood pressure, kidney stones, blood sugar, and allergies. Consult a healthcare professional for personalized advice. Sources: - Gupta, S., Sharma, A., & Gupta, S. (2019). Beetroot and oxalate content: Impact on kidney stone formation risk. Journal of Renal Nutrition. - Haghighatdoost, F., Hariri, M., & Mousavi, S. M. (2017). Effect of beetroot juice on lowering blood glucose levels in type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. International Journal of Preventive Medicine, Smith, J., Jones, E., & Johnson, M. (2020). Allergenic reactions to beetroot: A comprehensive review. Journal of Allergy and Clinical Immunology - Johnson, M., Brown, A., & Williams, R. (2018). Drug interactions with beetroot: A pharmacokinetic study. British Journal of Clinical Pharmacology, - Hobson, R. M., Saunders, B., & Ball, M. (2018). Beetroot in sports: A natural ergogenic aid. Journal of the International Society of Sports Nutrition