Athletes are constantly looking for ways to gain a competitive edge in their training and performance. One of the latest trends in the athletic world is the use of beetroot as a performance-enhancer. Whether consumed in juice form, eaten whole, or taken as a powder, beetroot has been shown to provide significant benefits for athletes looking to improve their performance in running, cycling, and other sports.
A comprehensive systematic review conducted in 2020 analyzed 80 clinical trials where participants were randomly assigned to consume beetroot juice or not. The results of this review indicated that consuming beetroot juice led to performance benefits for athletes. In sports where every second or centimeter can make a difference, the improvements linked to beetroot consumption can be quite significant. For example, in a 16.1-kilometer cycling time trial, the gains attributed to beetroot consumption were equivalent to a reduction in race time by 48 seconds.
However, subgroup analysis within these studies revealed that beetroot juice was not as effective for women or elite athletes. It’s important to note that the sample sizes for these groups may have been too small to draw definitive conclusions. A subsequent systematic review in 2021 focused on endurance athletes, such as those who participate in long-distance running, swimming, or cycling. This review also found that supplementation with beetroot improved time to exhaustion by an average of 25.3 seconds and distance traveled by 163 meters.
Beetroots are rich in nitrates and anthocyanins, with nitrates being the primary compound responsible for performance benefits. When ingested, nitrates are converted by local bacteria in the mouth into nitrite. In the stomach’s acidic environment, nitrite is further converted to nitric oxide, which is then absorbed into the bloodstream. Nitric oxide plays a crucial role in dilating blood vessels, allowing for quicker delivery of oxygen to the muscles. This process enhances energy production in the muscles, leading to improved performance and delayed fatigue.
The Australian Institute of Sport (AIS) has evaluated beetroot and classified it as a Group A supplement, indicating strong scientific evidence for its use in specific sporting contexts. According to the AIS, beetroot supplementation can be beneficial for exercise, training, and competitive events lasting between 4 to 30 minutes, as well as in team sports with intermittent exercise patterns. To maximize performance benefits, the AIS recommends consuming beetroot products containing 350-600 mg of inorganic nitrate. It is essential to check product labels for nitrate content.
Consuming concentrated beetroot juices can be more practical than relying solely on whole beetroot, as the latter contains approximately 250 mg of nitrate per 100 g. To allow sufficient time for nitrate conversion and absorption, it is advisable to consume beetroot products 2-3 hours before training or competition. Athletes may also benefit from daily consumption of beetroot juice leading up to events for added performance boosts.
However, it’s crucial to note that antibacterial products like mouthwashes, chewing gums, or lollies can hinder the nitrate-to-nitrite conversion process in the mouth. This interference can lead to an inaccurate assessment of hydration levels and may cause digestive disturbances. Athletes should also be mindful of potential side effects, such as upset stomach, and experiment with beetroot consumption during training sessions to identify any adverse reactions.
While beetroot is a potent source of nitrates, athletes can also elevate nitric oxide levels in their blood by including other nitrate-rich vegetables in their diet. Vegetables such as celery, rocket, spinach, and endive are excellent options to support nitric oxide production. It is recommended to consume at least five servings of nitrate-rich vegetables daily to maintain elevated nitric oxide levels.
Beetroot offers promising performance-enhancing benefits for athletes, particularly in endurance sports characterized by prolonged exertion. By incorporating beetroot supplementation into their training regimen and diet, athletes can potentially improve their time to exhaustion and overall exercise capacity. However, it is essential to combine beetroot consumption with a well-rounded training program, adequate nutrition, and hydration for optimal athletic performance. Consulting with exercise scientists and sports dietitians can provide personalized guidance on incorporating beetroot into an athlete’s training routine effectively.
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