We adore beets, not only for their vibrant color and flavor but also because they provide a direct nutritional boost. Aside from standard recipes and cooking, beetroot is frequently mentioned as a key ingredient in a shot or two before training. But why is this so? And can beetroot really help you perform better?
Why is beetroot used?
Beetroots, in concentrated form, are sometimes consumed before training to improve endurance and high-intensity performance. This is due to the fact that beetroots, among other foods, naturally contain a compound known as nitrate. Nitrate can be found in most vegetables, but it is especially abundant in beets and green leafy vegetables like spinach and arugula.
The nitrate process in the body: This is not entirely accurate. It is nitric oxide, which nitrate is converted into in the body, that increases performance, not nitrate itself. Nitric oxide has a vasodilating effect, increasing the elasticity of blood vessels and thus increasing oxygen supply to the muscles. Our ability to take in oxygen is frequently the limiting factor for how long we can work at high intensity. Nitrate-rich foods increase oxygen uptake and thus our ability to maintain a higher intensity for a longer period of time.
How much is required?
About half a liter (500ml) of beetroot juice or an equivalent amount of concentrate is required for the best performance-enhancing effects of nitrate. Remember that everyone reacts differently, and no effect is guaranteed. You should not consume too much of it, as with anything else.
The key is moderation combined with regularity and a varied, colorful diet.
Is it really effective?
To see the effects described above, you would need to consume quite large amounts of beets, but a regular intake will benefit your body in many ways because foods like beetroot are very nutritious. In addition to the previously mentioned health benefits, beets are high in minerals, vitamin C, and antioxidants.
So, what's next? Before your next training session, try our delicious beetroot recipe created by our in-house chef! We hope you enjoy it and that it becomes a regular favorite of yours!
Instructions for Beetroot Juice/Smoothie
Ingredients
½ green apple (60g)
1 red beet (90g)
250ml orange juice
5g fresh ginger
50g light coconut cream
Instructions
1 – Peel the ginger and red beet.
2 – Chop the apple and beets into smaller pieces, then combine all of the ingredients (except the coconut milk) in a blender and blend until smooth.
3 – Drizzle the coconut milk around the glass, then pour in the smoothie.
References
Livsmedelsverket. Nitrat, nitrit och nitrosaminer. 2019. https://www.livsmedelsverket.se/livsmedel-och-innehall/oonskade-amnen/nitrat-nitrit-och-nitrosaminer/ (Hämtad 2019-09-13).
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