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January 04, 2023 4 min read
Mens Journal: That’s important because nitric oxide is thought to enhance athletic performance by boosting vasodilation, aka it expands blood vessels. In doing so, blood pressure decreases and blood flow increases, allowing more nutrients and oxygen to get to working muscles mid-workout.
Taking your athletic ability to the next level is not easy. You would first look at your training routine, then nutrition, and lastly your daily habits. Let's take a look at nutrition and more specifically; beetroot powder.
Beetroot contains incredible betalain compounds which provide a number of benefits that can help improve endurance, recovery, and overall human performance.
Here are five ways beetroot powder and nitric oxide can help enhance your athletic performance:
Beetroot power is best consumed as a pre-workout 1-2 hours before your workout or event. For full nitric oxide absorption and effect, beet powder is best taken twice a day for 3 days leading up to your event.
Runners World: Science has long shown the benefits of beets for athletes: Runners who threw back a beet juice shot before racing cut 1.5 percent off their 5K race times, found a study published in the Journal of Applied Physiology
Beetroot powder a high dose of nitrates, which are converted to nitric oxide in the mouth and stomach. Nitric oxide helps increase blood flow and oxygen delivery to the muscles, allowing you to maintain a higher level of performance for longer periods of time.
"The nitrates in beetroot powder can help increase blood flow and oxygen delivery to the muscles, which can improve endurance and stamina," says sports nutritionist Marie Spano.
The antioxidants and anti-inflammatory properties of beetroot powder can help reduce muscle soreness and inflammation, leading to faster recovery times after high-intensity workouts.
Newfood Magazine: While we found some evidence that beetroot juice could help accelerate the recovery of muscle function after strenuous exercise (i.e., the ability to jump as high as you could before exercise was restored at a quicker rate), we more consistently found that beetroot juice can reduce muscle pain after exercise.
After drinking about 16 ounces before cycling, people were able to ride 16 percent longer than before, discovered researchers at the University of Exeter
Some studies have found that the nitrates in beetroot powder can improve muscle contractility, leading to increased strength and power output.
"The nitrates in beetroot powder have been shown to increase muscle contractility, which can lead to increased strength and power output," says strength and conditioning coach Mike T. Nelson.
Joe Holder, a Nike trainer and USATF-certified running coach, partially attributes his recent Boston Marathon-qualifying time at the Los Angeles Marathon—his first 26.2-mile race—to the power of beets. “I always eat a diet high in nitrates, but I ramped it up before LA. I juiced the beets myself, and tried to drink it twice a day for two to three weeks before the race.”
The increase in circulation and oxygen to the brain caused by the nitrates from beetroot powder can lead to improved cognitive function and concentration, which can be especially beneficial during high-intensity workouts.
PubMed: Inorganic nitrate and beetroot juice supplementation was associated with a significant reduction in systolic BP
The nitric oxide effects from beet powder can help relax and dilate blood vessels, leading to lower blood pressure and improved cardiovascular health and hypertension. This can be especially beneficial for endurance athletes, as high blood pressure can put a strain on the heart.
"The nitric oxide in beetroot powder can help relax blood vessels and improve blood flow, leading to lower blood pressure and improved cardiovascular health," says cardiologist Dr. Lauren Streicher.
Beet root powder is generally considered safe to consume every day. Beetroot is a natural food that has been consumed for centuries. As always, if you have any risk concerns, we recommend you review with your doctor.
By incorporating beetroot powder into your training regimen, you can take your physical performance potential to new heights. Good nutrition is only part of your performance-enhancing strategy. The world's best athletes make optimizing their ability a 24-hour effort.
There are a number of different beetroot powder brands. Beetroot Pro® is a unique extract with BCAA (Branch Chain Amino Acids), Magnesium, Potassium, and Vitamin B12.
Directions: Take one serving; two (2) scoops as a pre-workout, mixed with 6-8 OZ of chilled water. Swish in your mouth with each gulp.
FDA Disclosure: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
It is recommended to consult with a healthcare professional before taking any dietary supplement especially if you have any medical condition, pregnancy, breastfeeding or are on any medication.
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