Beetroot is gaining popularity as a performance-enhancer for athletes and those wanting a competitive edge in running and cycling. Some people juice beetroot, some eat it, while others mix up a drink from the powdered form. But does it make a noticeable difference in how quickly we run a race or cycle up a hill?
SMALL BENEFITS FOR SOME
A large systematic review in 2020 included 80 clinical trials, where participants were randomly assigned to consume beetroot juice or not. It found that consuming beetroot juice provided performance benefits for athletes. In sports where every second or centimetre counts, this can be a significant improvement. For instance, in a 16.1 kilometre (10 miles) cycling time trial, the gains linked to beetroot consumption were equivalent to 48 seconds.
However, some review found beetroot juice wasn’t effective for women or elite athletes—though this might be due to the small number of study participants in these groups.
Another large systematic review in 2021 of 73 studies on endurance athletes (those who run, swim, or cycle long distances) found similar results. Supplementation with beetroot (and other vegetables rich in nitrate) improved their time to exhaustion by an average of 25.3 seconds and the distance travelled by 163 meters. This improvement was seen in recreational athletes but not in elite athletes or sedentary people. This analysis didn’t specifically focus on women.
WHAT MAKES BEETROOT SPECIAL?
Beetroots are rich in nitrate and anthocyanins. Both provide health benefits, but it’s primarily the nitrates that give performance benefits. Once ingested, nitrate is converted in the mouth by bacteria into nitrite. In the acidic conditions of the stomach, nitrite is converted to nitric oxide, which is absorbed into the bloodstream. Nitric oxide dilates blood vessels, delivering oxygen more quickly to muscles, so energy can be burned to fuel the exercising muscles. As a result, less energy is used for performance, which means it takes longer to tire.
HOW TO USE BEETROOT JUICE
The Australian Institute of Sport (AIS) classifies beetroot as a Group A supplement, meaning there is strong scientific evidence for its use in specific sports situations. The AIS advises that beetroot supplementation can be beneficial for exercise, training, and competitive events lasting 4–30 minutes, and in team sports with intermittent exercise.
For performance benefits, the AIS recommends beetroot products (juice, powder, or food) containing 350–600 mg of inorganic nitrate. Check the label on commercial products. Beetroot contains about 250 mg of nitrate per 100 g, so you need to consume at least 200 g of baked beetroot to get the same effect.
To allow nitrates to convert to nitric oxide and be absorbed into your bloodstream, consume the product 2–3 hours before training or competition. You may get added benefits by drinking beetroot juice for several days leading up to an event. Avoid antibacterial products like mouthwashes, chewing gums, or lollies, as they kill the bacteria in your mouth needed to convert nitrate to nitrite.
POTENTIAL DOWNSIDES
Consuming beetroot juice can turn your urine and stool red, making it difficult to determine if you are dehydrated. Some people may experience an upset stomach when drinking beetroot juice, so it’s advisable to try it during training to see if you have any issues. You don’t want to discover this on competition day.
NITRATE FROM YOUR DIET
While it’s challenging to consume enough nitrate to boost athletic performance directly from vegetables before an event, eating five servings of vegetables a day will help keep nitric oxide levels elevated in your blood. Vegetables high in nitrate include celery, rocket, spinach, endive, leek, parsley, kohlrabi, Chinese cabbage, and celeriac. There isn’t clear evidence about the effect of cooking and storage on nitrate levels, so it’s best to eat these vegetables in the way you enjoy most.
CAUTION WITH CURED MEATS
Avoid cured meats with added nitrate. These additives stop the growth of bacteria and add flavour and colour but can increase the risk of cancer. Sodium nitrite, resulting from these additives, poses health risks.
COMPREHENSIVE TRAINING APPROACH
While beetroot may give you a small performance boost, it’s essential to tailor the rest of your training. Ensure you have enough carbohydrates and protein, and drink enough water. Consulting an exercise scientist and an accredited practicing sports dietician can help achieve the best outcome.
Beetroot and other nitrate-rich foods can enhance athletic performance by improving endurance. Though not a miracle solution, incorporating these foods into your diet can provide a competitive edge. Always remember to balance supplementation with a well-rounded training regimen for the best results.
