Is beetroot juice healthy for runners?

Beetroot juice is said to be healthy for runners. It contains high levels of nitrates, which are converted into nitric oxide in the body.

Nitric oxide can improve blood flow, lower blood pressure and increase the efficiency of mitochondria (the energy-producing components of cells), all of which can contribute to improved performance in endurance sports such as running.

Studies show that beetroot juice can help improve endurance by reducing the amount of oxygen needed during exercise. The increased production of nitric oxide helps dilate blood vessels, which improves blood flow and oxygen supply to the muscles. This can result in better performance and faster recovery times. Improved oxygen efficiency may allow runners to run longer before fatigue.

A study published in the Journal of the Academy of Nutrition and Dietetics found that drinking beetroot juice improved running performance in recreational runners. Participants who consumed beetroot juice were able to complete a 5K run faster and reported less fatigue compared to those who drank a placebo.

Another study in the Journal of Applied Physiology showed that beetroot juice reduces oxygen consumption during exercise, allowing exercise to be sustained longer without fatigue.

Source: https://journals.lww.com/acsm-msse/fulltext/2011/06000/acute_dietary_nitrate_supplementation_improves.27.aspx

Source: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00722.2009

Author: Prof. Dr. Dirk Devroey - Latest update: 2024-07-15 - Copyright: Clinifacts 2024