Holidays are over and if you have overdone it with food and alcohol we are here to share some detox tips for you .Our plan includes the beetroot juice for today,a juice that according to scientific studies aids athletes to improve their athletic performance,but its benefits are multiple.
Beetroot juice has become one of the most popular ergogenic supplements for athletes.Let’s take a look what makes the beet such an athletic nutritional powerhouse.
Beets are a rich source of potent antioxidants, such as vitamin C, carotenoids, phenolic acids, and flavonoids, along with nitrate.Nitrate is a chemical naturally occurring in certain foods and is converted into nitric oxide when consumed.
Studies indicate vegetables high in nitrate promote improved health and athletic performance.
Drinking beet juice raises nitric oxide levels in your body.Research shows nitric oxide can increase blood flow, improve lung function,and strengthen muscle and contraction.This combination has stimulated athletes to supplement with beet juice for improved cardiorespiratory endurance and performance.The importance of cardiorespiratory fitness for athletes and active adults is essential.This component of physical fitness refers to the ability of the circulatory and respiratory systems to supply oxygen to working muscles during prolonged exercise.
Nitric oxide (NO) from beet juice helps this process. It is shown to increase cardiorespiratory performance and improve muscle function.
According to a small 2012 studyTrusted Source,drinking beet juice increases plasma nitrate levels and boosts physical performance.
During the study, trained cyclists who drank 2 cups of beet juice daily improved their 10-kilometer time trial by approximately 12 seconds. At the same time, they also reduced their maximum oxygen output.
The dose given to them did not exceed ½ litter of beetroot juice and the time of taking it should be 3 hours before the beginning of the exercise.As it is known the nitrate reaches the highest levels in the plasma 2-3 hours after taking it and remains in high levels for about 6-9 hours.
Other Benefits
- Helps Lower Blood Pressure
- May slow the progression of dementia
- Good source of potassium
- Good source of other minerals
- Anti-cancer properties
- Supports liver
- May Reduce Cholesterol
By adding beetroots in your diet and especially if you consume them raw you can take full advantage of the multiple benefits they offer.The bloody-red vegetable is full of antioxidants and you can combine it with other veggies or fruits.
Recipe
(serves 1)
- 3 normal size beetroots
- 2 carrots (optional)
- 1 green apple (optional)
Run the ingredients through a juicer, alternatively blend it in a high-speed blender until smooth. Strain and drink immediately.
Note
Keep in mind that if your purpose is to improve your exercise stamina you should drink it 2-3 hours before you begin .
As from my experience,since I don’t drink it very often I haven’t ascertain if it boosts my workout but for sure helps decrease the abdominal bulking.
For more information you can check some of the sources that I came across to help me complete the article Verywellfit.com and healthline.com
If you have any question,suggestion,or if you are willing to try the beetroot juice let me know!
Photos of the article: Panagiotis Kadigkos
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