Boost Your Sport Performance

Do you have an upcoming marathon coming up? Try beet juice to beet your personal best.
 
Why beet juice?
There have been a number of studies recently that show beetroot improves exercise performance Beetroot juice takes effect within an hour and remains active for days.

Studies [1][2][3][4][5] indicate that beetroot juice has a number of benefits:

  • Reduction in the oxygen required across a range of efforts.
    • This is without any increase in blood lactate that would indicate non oxidative energy production.
  • Increased time to exhaustion in maximal exercise with VO2max unchanged.
  • Reduced resting blood pressure.
 
How will beetroot juice help runners?
Beetroot supplementation is the only known way of reducing the energy cost of exercise (improved Running Economy). This reduction in energy cost is especially important for marathon runners, where the Glycogen stores are a limiting factor in performance. Runners focused on shorter distances would benefit from the increased time to exhaustion at high intensity.
 
How long does the effect last?
The changes from beetroot take effect in about 30 minutes, peak after 90 minutes, stay elevated for 6 hours [6] and remain effective for at least 15 days [4] Taking beetroot juice daily will build up the effect over a 3-4 days then plateau.
 
Studies :

  1. Dietary nitrate reduces maximal oxygen consumption while maintaining work performance in maximal exercise.
    http://www.ncbi.nlm.nih.gov/pubmed/19913611
  2. A toast to health and performance! Beetroot juice lowers blood pressure and the O2 cost of exercise
    http://jap.physiology.org/content/110/3/585.extract
  3. Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans
    http://jap.physiology.org/content/109/1/135.short
  4. Acute and chronic effects of dietary nitrate supplementation on blood pressure and the physiological responses to moderate-intensity and incremental exercise
    http://ajpregu.physiology.org/content/299/4/R1121.short
  5. ietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans
    http://jap.physiology.org/content/107/4/1144.full
  6. Acute Blood Pressure Lowering, Vasoprotective, and Antiplatelet Properties of Dietary Nitrate via Bioconversion to Nitrite
    http://hyper.ahajournals.org/cgi/content/full/51/3/784?ijkey=5ec725973d624beded6be2d3792e3ed9a10b09d2