Beetroot Juice increases Endurance and Performance

In a study conducted by the University of South Australia (UniSA) and published in the Journal of the International Society of Sports Nutrition, researchers evaluated a variety of foods that are considered beneficial to our athletic performance, especially in terms of endurance. Comparing the different foods, they found that beetroot proves to be particularly beneficial, presenting competitive advantages over physical exercise.

In particular, the study showed that foods such as beets, grapes, sour cherries, and pine bark extract significantly enrich the body with the necessary nitric acid for athletic performance, resulting in particularly beneficial, especially in endurance exercises.

The researchers came to these conclusions by evaluating data from 118 studies, in which 1,872 participants from 25 countries took part. This meta-analysis assessed the effect on exercise endurance of eating foods rich in nitrates (such as leafy vegetables), polyphenols (such as berries, cherries and cocoa), and L-citrulline (such as watermelon).

The research team found that the levels of nitrates contained in beetroot help athletes perform better more quickly. Previous studies, in addition, have shown that beetroot enhances blood flow, while helping to provide nutrients and oxygen to the muscles during exercise.

Respectively, the polyphenols contained in grapes, cherries and pine bark “prevented” the body from losing useful amounts of nitrates, which enhance endurance. Finally, the researchers found that L-citrulline enhances the production of nitric oxide in the body. Surprisingly, however, watermelon, a food rich in L-citrulline, did not appear to contribute to athletic performance.

Dr. Noah D’Unienville, Ph.D. at UniSA and lead researcher claims that the new findings provide additional information about food as a natural strength enhancer. “There is great interest in foods rich in nitrates and polyphenols, because of their ability to enhance athletic performance. However, the fact that they contain these elements does not mean that this will automatically translate into improved exercise performance “, he explains.

Researcher and professor at UniSA, Jon Buckley, argues that while these foods were effective in boosting athletic performance and building endurance, their effects were markedly different. In addition, according to the researchers, the positive effects of these foods on exercise were more pronounced in people who were in worse shape, and there was a difference in gender, as it was observed that men benefited more than women.