Beet Juice For Runners

Runners who threw back a beet.

Beet juice for runners.

All athletes were able to maintain exercise intensities from 60 to 80 percent significantly longer during exercise with beet juice supplementation. In some studies drinking about 2 cups of beet juice daily or taking nitrate capsules lowered blood pressure in healthy adults. Runners who currently drink beetroot juice before races or long endurance runs have settled on drinking 500 ml 2 3 hours beforehand. Beet it is sold in 70 ml shots each of which is roughly equivalent to 300 ml of regular strength beet juice in terms of nitrate content.

Science has long shown the benefits of beets for athletes. Trained runners ran 5 faster in the later part of a 5000 meter race supplementing with beetroot juice 90 minutes prior to their event. It s not just randos on the internet that claim drinking beet juice can boost your speed and endurance. According to a 2016 study in the journal of exercise nutrition and biochemistry your current level of fitness impacts the effect that beet juice has on your performance at least when running at submaximal intensity.

Beetroot juice can improve your time. In the study participants with a lower level of fitness used less oxygen in their time trials after consuming an inorganic nitrate supplement compared to the placebo. Muscle soreness caused by exercise. Beet juice may also help your stamina when you exercise.

During the study trained cyclists who drank 2 cups of beet juice daily improved their 10 kilometer time trial by approximately 12 seconds. Cyclists who drank just over two cups of beetroot juice before a time trial were almost 3 percent faster and produced more power with each pedal stroke than when they rode according to a series of u k. Even though the study mentioned above indicates that more beetroot juice is better the quantity of 500 ml seems to be the ideal amount because it produced positive results without any negative physical reaction while running. It s been well documented for some time now that a diet rich in vegetables can improve cardiovascular health due to high nitrate content.

Runners who loaded up on the red stuff before a 5k shaved 1 5 percent off their time in a study in the european journal of applied physiology. At the same time they also reduced their maximum oxygen.