Several years ago, I was intrigued by learning that the Auburn University football team may have found a secret weapon, claiming that beetroot improves their athletic performance. Their case stemmed from a study from Kansas State University that found this substance was not only good for athletic performance, but also benefits patients suffering from heart failure.
The Auburn University football team revealed its pregame ritual of taking beetroot concentrate, or beet juice, before each game. The juice may have contributed to the team’s winning success — and one exercise physiologist who has been studying the supplement for several years supported this conclusion. Beetroot juice consumption results in a 38 percent higher blood flow to the skeletal muscles during exercise and is preferential to the less-oxygenated, fast-twitch muscles. This work, published in the Journal Biology and Chemistry, provided the basis for how beetroot juice may benefit football players by preferentially increasing blood flow to fast-twitch muscle fibers — the ones used for explosive running. In addition to improving athletic performance, the research also found that beetroot juice can improve the quality of life for heart failure patients.
The benefits of beetroot come from the nitrate found within it. The amount of nitrate in one 70-milliliter bottle of beetroot juice is about the same amount found in 100 grams (3 oz.) of spinach. After being consumed, it is reduced to nitric oxide, which is a potent vasodilator, allowing a 38 percent higher blood flow to the skeletal muscles during exercise that is preferential to the fast-twitch muscles. The amount of nitrate in beetroot products used in clinical trials has typically been around 300 mg to 600 mg daily.
Beetroot safety and side effects
Beetroot may cause gastrointestinal side effects and may turn urine and stool red. It may also trigger headaches in some people. People with diabetes, and those who take insulin or blood sugar-lowering medication should consult with a physician before using, as beetroot may lower blood sugar levels. Beetroot is also high in oxalate, which may increase the risk of kidney stones in some individuals.
Exercise performance
As stated above, beetroot juice is a rich source of dietary nitrate. This can improve blood flow to muscles, which then helps muscles use oxygen more efficiently during exercise.
In younger, healthy active adults
A review of 17 controlled trials on the effects of nitrate supplementation in younger, healthy active adults, including 11 studies which used beetroot juice, concluded that nitrate supplementation was associated with a moderate improvement in exercise endurance. Doses of beetroot juice in the studies ranged from 4.7 oz to 25 oz per day (providing between 300 mg to 600 mg of nitrate), which were taken one to three hours before exercise, or on a daily basis for up to 15 days.
A later review of the available research on nitrate supplementation concluded that a dose of nitrate between 310 mg to 537 mg is likely to improve exercise economy (i.e. how efficiently the body uses oxygen during exercise), but to improve exercise performance, a dose of more than 527 mg of nitrate may be necessary.
Interestingly, a study that compared the effects of beetroot juice supplementation among 12 females (average age 24) and 14 men (average age 23) showed that consuming 2.4 fl oz (70 mL) of beetroot juice providing about 400 mg of nitrate twice daily for 3 days prior to exercise testing increased exercise capacity during high intensity exercise by 15% and reduced oxygen consumption during moderate exercise by 5% compared to placebo among men, while women showed no ergogenic benefit despite showing a greater increase in blood levels of nitrite (a metabolite of nitrate) compared to men. The reason for the lack of benefit among women was not clear but may be due to several factors including differences in muscle fiber types and density of capillaries compared to men. Further study of this issue is warranted.
In older adults: There is some evidence that beetroot supplementation may improve exercise endurance in older adults with cardiovascular diseases such as heart failure and peripheral artery disease. For example, a study among 20 adults (average age 69) with heart failure found that a daily dose of Beet It Sport (2.4 oz of beetroot juice containing 380 mg of nitrate) for one week improved aerobic exercise endurance by an average of 24% compared to placebo, although a single dose had no effect. A study among 24 men and women (average age 69) with peripheral artery disease and intermittent claudication (leg cramping and pain due to poor blood flow) who participated in an exercise program (walking on a treadmill) three times per week for three months, found that consuming 2.4 oz. (containing 262 mg of nitrate) three hours before each exercise session, rather than an placebo drink, improved blood flow in the legs and allowed people to walk, on average, two minutes longer without pain and cramping, and 32 yards farther.
Top Choices of Beetroot Products:
Beetroot Concentrate —Beet It Sport Nitrate 400 mg was found to deliver nearly 25% more than its claimed 400 mg of nitrate per small “shot” bottle —containing 495.6 mg. If you want such a large amount of nitrate in a quick shot, this is a good choice for beetroot concentrate. One benefit of being concentrated for nitrate is that each 70 mL shot has fewer calories (60 Calories) than a cup of beetroot juice
A word of caution: A single bottle of this product contains well over the acceptable daily nitrate intake of around 300 mg/day for a 175-lb adult established by the European Food Safety Association (EFSA) to minimize the risk of developing methemoglobinemia. While the risk is small, this is something to be considered — particularly as the instructions on Beet It suggest taking “one to two” shot bottles per day.
Beetroot Juice — Lakewood Organic Beet — With Organic Lemon Juice, provides more nitrate per 8-oz cup (309.6 mg) a substantial
Beetroot Powder — Nutricost Organic Beet Root
A Top Pick among beetroot powders is Nutricost Organic Beet Root, with each 5-gram scoop (about one teaspoon) provides 80 mg of nitrate.
Beetroot Chews
These products provide little nitrate per chew, they are not recommended
Juice, Concentrate, or Powder
Powders can be the most economical way to get beetroot nitrate, but one needs to choose carefully. Although expensive per serving, concentrates can also be an economical way to get beetroot nitrate but be aware of high nitrate levels and possible risks. Juices tend to be rich in nitrate but are generally more expensive than powders and concentrates and may provide more calories to get nitrate.
Fresh vs. Bottled Beetroot Juice
One study found that most bottled beetroot juices, when first opened, had about the same nitrate concentration as freshly made beetroot juice. However, it is very important to refrigerate fresh beetroot juice as well as open bottles of beetroot juice.
Storing Juice
If not stored properly, the nitrate content of beetroot juice decreases dramatically within days. A study showed that, if not refrigerated, pure, fresh beetroot juice stored at room temperature for 7 days lost all of its nitrate. Adding lemon juice helped maintain nitrate — only 38% was lost after 7 days at room temperature, and nearly none was lost if also refrigerated. Bottled beetroot juice products with added lemon juice, apple juice, and/or vitamin C also better maintained their nitrate than plain juices. Refrigerating opened bottles of beetroot juices slowed nitrate loss by about 70% to 80%.
CONCLUSIONS
Beetroot and the juice, juice concentrates, powders, chews, and other products made from it naturally contain nitrate, which is converted by the body to the vasodilator nitric oxide. Beetroot increases blood flow to muscles, and it modestly improves exercise endurance or performance.
How do beetroot products compare on nitrate strength?
- Beetroot juices provide about 200 to 300 mg of nitrate per 8 fl oz cup, and a concentrated juice contains nearly 500 mg per shot.
- Beetroot powders range widely in strength from just 4.1 mg (in a product, and as a result, this group is best avoided.
- Beetroot chews provide very little nitrate — in the single digits per chew, and they are not recommended.
The amount of nitrate in beetroot products used in clinical trials has typically been around 300 mg to 600 mg daily.
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