Athletes, eat beets!
Athletes, eat beets!
Ladies and gentlemen athletes, you have surely already heard that beets can help you improve your physical performance. For what ? In addition to having a very attractive nutritional profile, beets are among the vegetables most naturally rich in nitrates, an essential precursor of nitric oxide (NO). Good reading !
The attractive nutritional profile of beets
Subjected to physical activity, the body develops specific needs. Nutritional intake must be supported with healthy foods. A balanced diet based on raw ingredients will give you a good start in meeting your needs. But certain foods, like beets, have more to offer the athlete.
First, its richness in carbohydrates 1 makes it a perfect source from which to draw energy. Then, its vitamin and mineral content helps to rebalance losses during training. Finally, the intake of antioxidants for an athlete is essential, since during training the body produces free radicals. Anthocyanin and betaine are the most dominant antioxidants in beets. Additionally, betaine improves digestion and protein utilization!
Although beetroot is rather poor in protein, one of its amino acids particularly attracts attention. This is arginine. It ensures efficient transport of oxygen and nitrogen throughout the body. Therefore, arginine helps increase endurance and muscle strength. It also stimulates the production of nitric oxide. Nothing less !
Be careful, beets are particularly rich in oxalic acid. If you are prone to stones, ask your doctor if consuming beets could cause you any harm.
Nitric oxide: the discovery of the century for athletes
When we talk to an athlete about beets, it’s certainly not just for its interesting nutritional value. This is mainly for its natural richness in nitrates. Foods with a naturally high nitrate content have recently been recognized as an excellent way to increase serum nitric oxide levels. We will see later how the body produces nitric oxide with beets.
The benefits of nitric oxide for athletes
Nitric oxide, nitrogen monoxide, nitrogen oxide, NO, these are all names that designate the same thing. In simple terms, it is a gas formed from two other gases, nitrogen and oxygen.
In the body, nitric oxide has a vasodilator and fluidifying action. This means it allows for better blood flow to the muscle and elsewhere in the body. If you don't see me coming, better blood supply to the muscle allows massive entry of nutrients and oxygen. A better nourished muscle will allow the athlete to push their physical capabilities even further.
In training
Who is the athlete's number 1 enemy? Lactic acid! In short, lactic acid is a molecule created by the body when the muscle lacks oxygen. It's an alternative way to provide him with energy to continue. But it is very short-lived. Quickly, the pain is felt during exercise, putting an end to the exercise. If the athlete's number 1 enemy is lactic acid, oxygen is that of lactic acid. So, by providing more oxygen to the muscle, nitric oxide helps slow down the accumulation of lactic acid in the muscle.
Better recovery
Although lactic acid is so feared during training, it is not better received in the following days. The pain caused will tend to keep the athlete away from the training room or will prevent the most determined from working as effectively. All things considered, we want as little lactic acid as possible! Good recovery will also be encouraged by good muscle nutrition.
Over time, the athlete may notice…
- Increasing the number of repetitions or sets during physical activity
- Better muscular and cardiovascular power or endurance
- Better muscle congestion, therefore increased mass gain, without restricting movement
- Faster recovery between sets and between workouts
Production of nitric oxide by the body
Where does our famous beetroot fit into all this? Nitric oxide is formed in two different ways in the body. In both cases, beets are involved.
With arginine
We saw above that beets are a source of arginine. By oxidizing this amino acid, the body obtains nitric oxide. This process requires oxygen.
With nitrates
We have also seen that beets are one of the vegetables richest in nitrates. During their stay in the mouth, nitrates are transformed into nitrites 3 by our oral bacteria. Further in the digestive system, nitrites will undergo an enzymatic transformation to become nitric oxide. This process does not require oxygen.
How to consume beets?
Salad, juice, soup, puree... The possibilities for consuming fresh beetroot are countless. On the other hand, if, as an athlete, you wish to consume it in order to optimize your training, it should be consumed raw. Cooking could alter some of its nutrients. In addition, nitrates being soluble in water, you risk losing a good part of them, depending on the cooking method chosen.
If you turn to natural products, know that beet crystals are an excellent alternative. Very versatile, you can sprinkle them on a salad, yogurt or any other dish. You can also simply mix them with a glass of water or your protein shake .
Be careful, too much is the same as not enough! Although the danger of an overdose of natural nitrates is low, you should not rely on their intake for the success of your training either. Also, for young athletes, it is important to know that the risk of poisoning is higher in children than in adults. Small doses for little athletes!
When to consume beets?
Whether before, during or after training, you must keep in mind that even if the intestinal absorption of nitrites is relatively rapid, beets must be digested before they can offer all their nutrients to the body. Beetroot juice or crystals in water are the quickest ways to access the benefits. Reserve the beetroot in its raw form for a few hours before or after training.
Recipe inspiration
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1- Given its richness in carbohydrates, some authors mention their concern about the consumption of beetroot for a diabetic. If you have diabetes, discuss it with your doctor.
3- The difference between nitrate and nitrite is their molecular structure. A nitrate is made of 3 oxygen atoms for one nitrogen atom. A nitrite is composed of 2 oxygen atoms for one nitrogen atom.
