Beets for Performance: Why Elite Cyclists Drink Beetroot Juice
Beets are more than just a root vegetable; they have become a recognized superfood, especially for endurance athletes. But what is the secret behind this vibrant red vegetable? And how much do you need to drink to see a noticeable effect?
The scientific basis is solid: beets can give you an edge in endurance sports like running, cycling, triathlon, and cross-country skiing. This knowledge has long been common among elite athletes, but now recreational and amateur athletes are also discovering the power of beets.
Beets for Endurance: How Does Beetroot Juice Work in the Body?
The performance-enhancing effect of beets comes from a compound called nitrate. When you ingest nitrates, they are converted in your body into nitric oxide. This signaling molecule is a key player for improved performance.
- Widened Blood Vessels: Nitric oxide helps to widen blood vessels (vasodilation). This leads to increased blood flow to both muscles and the brain. More blood means more oxygen and nutrients, which is crucial for endurance.
- Efficient Energy Production: Nitric oxide also affects the mitochondria, the body's "power plants." They become more efficient and require less oxygen to produce energy (ATP).
The combination of improved blood flow and more efficient energy production allows you to perform better and last longer.
How Much Beetroot Juice Do You Need?
To get the optimal effect, timing and quantity are important. Most studies recommend the following:
- Single Dose: Drink 17 to 34 oz (500 ml to 1 liter) of unconcentrated beetroot juice approximately two hours before a training session or competition.
- Maximum Effect: To maximize the benefit, you should drink the same amount every day for a week before an important competition. Then, drink the final dose two hours before the event itself. Lower doses have not shown the same positive results.
Concentrated Alternatives
Many people find drinking a full liter of juice before a competition challenging. Therefore, concentrated beetroot juice is a popular alternative. Usually, about 3.5 oz (100 ml) is sufficient to get the same effect. These concentrates are readily available in most health food stores.
An important tip: When you drink beetroot juice, avoid rinsing your mouth or spitting. The nitrate is converted into nitrite by bacteria in the mouth, and this nitrite must be swallowed for the process to be completed.
