Beetroot is a real local superfood. The red tuber is bursting with folic acid, potassium as well as the pigment betanin and the miracle molecule nitrate. Folic acid is essential for cell division, blood formation and protects us from excessive blood homocysteine levels (not good for the blood vessels). Potassium scores with its positive influence on the acid-base balance and the pigment betanin proves to be great antioxidant and Stimulant for the flow of bile - combined with bitter herbs, it is wonderful for detoxification.
And what can nitrate do?
Naturally occurring in beetroot Nitrate can improve our endurance performance under certain conditions. Studies show that nitrates, especially from beetroot juice, are...can have a positive effect on the time until exhaustion. However, this applies mainly to recreational or moderately trained athletes, less to elite athletes and is obvious hardly for women (based on limited evidence).
How do nitrates work?
Nitrates increase levels of nitric oxide (NO) in the body. NO is a gas produced by the vessels that relaxes the vessel wall and thus improves blood circulation. This in turn lowers blood pressure and increases oxygen supply to the muscles, which in turn improves the efficiency of muscle function. As a result, the same work performance can be maintained for longer. Interestingly, aothers Nitrate-rich vegetables such as spinach or chard no comparable effect on performance.
Dosage and intake:
For maximum effect, 5.1 to 25 mmol of nitrates (378.2-1550 mg) should be consumed approximately 2-3.5 hours before training. The recommended amount of beetroot for these nitratesquantity is around 0.1-0.2 mmol/kg body weight (6.4-12.8 mg/kg). For a 68kg person this equates to around 436mg of nitrates, which is equivalent to around 500g of fresh beetroot.
Further information:
Beetroot can for that as juice, as Can be consumed pureed or baked. Baking in the oven does not reduce nitrate levels, but cooking is possible, as nitrates pass into the cooking water (30-50% less nitrate in cooked beetroot). Fermented beetroot juice is the best choice since this one the least Oxalic acid contains or is strongly broken down by lactic acid bacteria and the lower pH value. However, fermented juice also contains slightly less nitrates than straight juice because it also contains a part of nitrate is broken down during fermentation.
Limitations:
The effect of nitrates is in top athletes with already high VO2max (>64.9 mL/kg/min) and in longer, low-intensity exercise (>15 minutes). The VO2Max indicates how much Oxygen the body under maximum physical exertion maximum can absorb, transport and use in the cells to generate energy. The vO2max is the most important and generally recognized indicator of the Fitness the cardiorespiratory system and for the aerobic endurance performance of a person.
Studies suggest that, in addition to top athletes, women also benefit less or not at all from nitrates. It wird suspects that high estrogen levels are the body's own NO production out L-arginine could increase, which in turn reduces the need for conversion from nitrate and diminishes the benefits of nitrate supplementationen would. Things probably look different or better after menopause, when estrogen levels drop drastically.
