Drinking beetroot juice boosts your stamina and could help you exercise for up to 16% longer. A University of Exeter led-study shows for the first time how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. Beet juice more effective than ‘any other known means’ of enhancing mitochondrial oxygen utilization & physical stamina; lowers blood pressure too.
“We were amazed by the effects of beet juice on oxygen uptake because these effects [including a 16% boost in cyclists’ endurance, at greater speed] cannot be achieved by any other known means, including training.”
– Prof. Andrew Jones, University of Exeter
Nitrates reduces oxygen uptake
Drinking beetroot boosts your stamina and could help you exercise for up to 16% longer, says a University of Exeter-led study, published Aug 6 in the Journal of Applied Physiology(1).
The research shows for the first time how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. The study reveals, in fact, that drinking beet juice reduces oxygen uptake to an extent that cannot be achieved by any other known means, including training.
The research team believes that the findings could be of great interest to endurance athletes. They could also be relevant to elderly people or those with cardiovascular, respiratory or metabolic diseases.
Nitrate-rich food can increase exercise endurance
The research team conducted their study with eight men aged between 19 and 38. They were given 500ml per day [about a pint] of organic beet juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike.
On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.
After drinking beet juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo. This would translate into an approximate 2% reduction in the time taken to cover a set distance.
The group that had consumed the beetroot juice also had lower resting blood pressure. [This study follows research published Feb. 2008 in the American Heart Association journalHypertension – see “Research shows daily dose of beet juice can beat high blood pressure.”]
The researchers are not yet sure of the exact mechanism that causes the nitrate in the beet juice to boost stamina. However, they suspect it could be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of exercise.
The researchers, at the University of Exeter and Peninsula Medical School, now hope to conduct further studies to understand in more detail the effects of nitrate-rich foods on exercise physiology.
Conclusion
Corresponding author of the study, Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said:
“Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beet juice on oxygen uptake because these effects cannot be achieved by any other known means, including training.
“I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”
References
1. “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans,” Stephen J Baily, Andrew M Jones, et al.
Source: University of Exeter
Notes from Dr. Nils P. Reither
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