Using Beetroot Juice to run faster.

Does Beetroot Juice help you get fitter?

We all know one of the unfortunate side effects of eating beetroots, but drinking their juice may help you improve your sporting performance too.

Matt has done some research on the evidence to date, and this does seem to be relatively true. There is certainly some evidence for its use in improving oxygen utilisation during exercise.  Here it is in more detail.

In one study it was found that when 500ml was drank everyday for six days the participants were able to improve their cycling endurance. This was helped by the speed at which the oxygen can be ‘consumed’ and utilized, thus making the body more efficient.

Another test showed that when supplementation was taken over 4-6 days that it acutely reduced the oxygen cost of sub maximal exercise and that these effects are maintained for at least 15 days if supplementation is continued. Although the research did state that it was unsure as to whether chronic or acute supplementation would enhance effects overall.

How does beetroot juice help improve endurance?

Although the exact reason behind how the juice enhances oxygen consumption is as yet (regardless of the basis of the research) still unclear. In terms of basic physiology, the body converts nitrate into nitric acid, which in turn dilates blood vessels.

This leads to a reduction in the amount of oxygen used during exercise. This is what leads to the less tired sensation when completing a normal workout. Essentially the body’s fuel (ATP) is being used at a slower rate and thus the muscles and lungs can work at a quicker rate for longer, compared to athletes who don’t drink beetroot juice.

The University of Exeter has found that beetroot juice can lower blood pressure. This therefore means that it can have an effect on non-athletes too, so it can be drank by the parents out there, if you don’t mind your urine being discoloured.

Should I eat more beetroot to get fitter?

Beetroot is a good source of fibre, which helps to keep blood sugar levels steady and may reduce cholesterol. Unlike most other veg, which tend to have a low glycaemic index (GI), beetroot has a medium GI.

What must be remembered for this supplement is that there is still much research to be done behind the mechanisms.

Once the supplementation has reached its desired effect there isn’t too much more that can be done to improve oxygen consumption apart from getting aerobically fitter or running more efficiently (through training).

Like with most supplements and training regimes there is a ceiling whereby no improvement is possible or it is very limited.

Therefore in conclusion the evidence suggests that taking beetroot juice in quantities between 100ml and 500ml on a daily basis will enhance athletic performance.

Matt Brookland

Further reading:

• Guide to competing before eating