4 Reasons to Regularly Drink Beet Juice Before Exercise

Lately, the benefits of beetroot are increasingly being recognized. For those of you who work as athletes or just love to exercise, beets also offer amazing benefits for your performance. This is why many Olympic athletes regularly drink beetroot juice before starting sports.

However, are these benefits scientifically proven?

What are the nutrients contained in beet juice?

Beetroot is a low-calorie food that contains a variety of important nutrients.

By eating this fruit, you can get an intake of 100 calories plus carbohydrates, protein, fiber, and antioxidants.

If you are looking for a great source of vitamins and minerals, beets should be at the top of your list. The reason is, this dark red fruit is rich in folate (vitamin B9), vitamin C, manganese, potassium, and iron.

In addition to macro and micronutrients, beets also contain antioxidants such as betaine, nitrate, and violaxanthin.

These various compounds play a role in cell division, liver function, and the manufacture of carnitine which is important for building an athlete’s muscle.

Benefits of drinking beetroot juice before exercise
It’s time for those of you who like to exercise regularly to drink beetroot juice, at least one glass per day. By drinking beetroot juice every day, you can get the following benefits.

1. Increase stamina

According to a study conducted by a team of experts from the University of Exeter and Peninsula Medical School, England, drinking beetroot juice can increase stamina and physical endurance.

Increase stamina

The participants of this study were asked to regularly drink beetroot juice for 6 consecutive days before doing strenuous exercise.

After that, it turned out that participants were able to exercise approximately 16 percent longer than before they regularly drank beet juice.

This is because beets are rich in nitrates which can turn into nitric oxide in the body.

Nitrates help maximize oxygen consumption during your activity. Therefore, the body does not easily lose oxygen and you do not get tired quickly when exercising.

2. Increase muscle strength

exercises to strengthen back muscles

Increase muscle strength

In addition to increasing stamina, beet juice is also good for building muscle strength.

A study by experts from Washington University School of Medicine, United States, managed to prove this.

Two hours after drinking beetroot juice, the study participants apparently showed an increase in muscle strength of up to 13 percent. Again, this benefit comes from the high nitrate content.

Drinking beetroot juice before exercise will provide your body with nitrates.

Nitrates are able to improve blood flow in veins and arteries. Blood that is full of oxygen will also improve the function and strength of your muscles.

So, beets are one of the foods that help build muscle.

3. Improve performance during exercise

Another study in the European Journal of Applied Physiology also found the benefits of beets for athlete performance.

In the study, drinking beetroot juice before running increased the athletes’ running speed by 1.5 percent.

Another 2014 finding noted that athletes who drank a glass of beetroot juice before cycling experienced a 3 percent increase in speed.

Not only that, cyclists can pedal harder than ever before.

This benefit comes from the nitrate content in beets. Nitrates work by maintaining the volume of oxygen in the blood and increasing blood flow to the muscles.

In this way, the body is able to maintain its performance during physical activity.

4. Potential to help athletes perform at the height

Habits that make you skinny fast

Exercising at high altitudes feels more strenuous, as your muscles have to adapt to the thinner oxygen levels.

You may tire more quickly during exercise or gasp for air during regular exercise.

There was a small study that studied the effects of drinking beetroot juice before exercise at high altitudes.

The results showed that the athletes’ blood nitrate levels increased even though there was no change in running performance.

Well, research on the benefits of beets for athletes at height still shows very mixed results.

However, elevated blood nitrate levels may have other potential for athletes.

Many athletes or sports enthusiasts drink beetroot juice before starting physical activity. Apparently, this is because beets contain nutrients and antioxidants that help improve physical performance.

However, just drinking juice is not enough to make you good at sports in an instant.

Keep doing exercise regularly, meet the nutritional needs for exercise, and make beetroot juice as a supplement that supports your body’s performance.

Leave a Comment