Beet is a food that has only 35 calories per unit. At the same time, it serves as a source of important nutrients for the human body such as carbohydrates, fibers, potassium, phosphorus, calcium, iron, zinc, manganese, vitamin A, vitamin B1, vitamin B2, vitamin B5 and vitamin W.
- See more:Benefits of Beet - For what it serves and properties.
With its few calories and the variety of nutrients it offers, we can consider the vegetable as a healthy food, right? But have you ever wondered how the beet can influence your workout?
Does pre-beet juice work?
Research has already indicated that consumption of beet juice before training resulted in a 16% increase in the duration of a physical training session.
Researchers at the University of Washington School of Medicine in the United States have found that nitrates naturally in the composition of the beets) obtained through the feeding caused an improvement in the muscular performance of athletes of elite.
More searches related to pre-work beet juice
In the body, nitrates are converted to nitric acid. Pre-workout beet juice works precisely because the drink was associated with increased levels of nitric acid in the blood.
What does this have to do with workout? This increase in nitric acid levels in the blood helped individuals studied by University of Exeter in England to reduce the amount of energy used in training cycles, without slow down.
A study published in theAmerican Journal of Physiology-Regulatory, Integrative and Comparative Physiology(American Journal of Regulatory, Integrative and Comparative Physiology, free translation) rated 14 healthy men who consumed beet juice and non-nitrate drinks over a period of 15 days.
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Throughout the period, the pressure of the participants was examined during times of rest and training. The scientists came to the conclusion that beet juice resulted in elevated levels of nitric oxide in blood plasma.
This effect is associated with the enlargement of the blood vessels, thus allowing an improvement of the blood flow through the body. This improvement puts less stress under the heart during the execution of physical training, which makes the exercise session last longer.
But it does not stop there: improving blood flow also causes trained muscles to receive a greater supply of nutrients, which is important for muscle growth, and further contributes to a larger pump muscular.
For those who are wondering, the muscle pump is about when the muscle becomes more swollen and in that there is increased blood flow to the muscles, which results in the transport of nutrients and oxygen to the fibers muscles.
There is also an increase in intramuscular plasma, which will stop in the spaces between the blood vessels and the muscle cells. This space gets an excess of fluids, which causes an increase in the pressure of the place, causing the plasma to return to the muscles.
This results in a large amount of blood inside the muscle, which results in the characteristic swelling of the muscle pump.
Juice is advocated by English athlete
The English runner Chris Carver presented a growing interest in beet juice as a performance-enhancing drink.
In 2010, the athlete was the champion of an ultramarathon and related his victory to the fact have consumed the drink daily for a week before question.
In a study at the University of Exeter, it was identified that athletes improved their endurance time by 20%.
During the experiment, cyclists ingested half a liter of pre-work beet juice and the researchers responsible for the study believe that the nitrates found in the beverage composition resulted in a decrease in the amount of oxygen required for the exercise.
On the other hand
It is noteworthy that scientists at the University of Exeter understood that for beet juice results in a minor improvement - from only 1% to 2% in time of racing.
In addition, it is worth warning that consuming excessive amounts of the drink can cause side effects such as purple urine and diarrhea, for example.
Despite the studies that we have analyzed show the beet juice as a promising drink to be consumed before training, we need to take into account that the idea is that it can simply contribute to the Yield.
Obviously, by itself, drinking beet juice before training does nothing. It is necessary to have a whole feeding directed to the objective that one has for the trainings and that to be able to offer the nutrients and energy that the body needs to have a good performance athletic
To define this, in the best possible way for your particular case, it is worth having the guidance of a good nutritionist.
Recipe for Beetroot Juice Pre Workout
- 1 small beet;
- Sweetener to taste;
- 1 ½ glasses of water.
Method of preparation:
Peel, wash and cut beet; Take the beet, sweetener and water to the blender and beat. Pass the contents into a jar or glass and serve.
Do you have or know anyone who has a habit of drinking pre-work beet juice? Do you think this can really help with the performance? Comment below!(14votes, average:, 6of 5)