According to a study, consuming nitrates found in beets can significantly enhance the performance of weightlifters. They can perform almost 20% more reps to failure and lift more weight than those who don't consume beets. After reading this, I decided to include a lot of red beets in my diet.
Red beets are an incredibly versatile root vegetable that has gained immense popularity due to its numerous health benefits. They can be consumed in various forms, including juiced, grated, boiled, baked, pickled, or dehydrated, and their leaves can also be eaten. They are an excellent source of essential nutrients and phytonutrients that offer numerous health benefits. Betalains, highly effective antioxidants present in beets, exhibit anti-inflammatory properties and possess potential protective effects against cancer and other health complications.
It has been found through various studies that consuming beetroot can increase your resistance power. Beetroot and its juice can improve the functioning of the heart and lungs during exercise. It is rich in nitrates that convert to nitric oxide in the body. This increases blood flow to the muscles. Some athletes eat beetroots or drink beetroot juice while exercising to enhance their sports performance. Additionally, beetroots prevent heart disease and stroke, lower blood pressure, stimulate the immune system, help fight inflammation, and may support brain health.
How many beets should I consume to enhance my workout performance?
The recommended daily intake of nitrates is 0.06 millimoles per liter (mmol) per kilogram of body weight. This means that a person who weighs 68kg (150 lbs) should consume 4.08 mmol of nitrates daily to maintain good health.
It has been found that a cup (80g) of sliced beets contains around 1.88 mmol of nitrate. To meet the daily requirement, one would have to consume more than two cups of sliced beets. However, it should be noted that the athletes in the studies I referred to had consumed four cups of beets, which is double the amount needed, exactly ninety minutes before exercising. Eating a large amount of beets in one day may not be practical for everyone, and in such cases, natural supplements may help meet the requirements.
If you're trying to improve your workout and strength by getting all the essential nutrients from your diet, you should know that beetroot is not the only nitrate-rich vegetable. Other vegetables such as arugula (4 cups contain 3.35 mmol), spinach (2.5 cups contain 2.76 mmol), shredded lettuce (1.5 cups contain 2.44 mmol), and sliced radish (3/4 cup contains 2.4 mmol of nitrates) are also rich in nitrates, according to Dr. Harrison Oake ND, a Naturopathic Doctor who has been certified with the International Society of Sports Nutrition (ISSN).
It's important to note that there are some potential issues that people should be aware of when consuming beetroot.
Drinking beetroot juice can lead to urine or stools that are red, purple, or pink. Although this may seem alarming, it's not typically a cause for medical concern. However, individuals with gastrointestinal issues or irritable bowel syndrome may experience stomach upset after consuming beetroot juice.
Beetroot is a highly nutritious food; however, to fully assess the health benefits of your diet, consider your overall eating habits. For optimal health, it is best to follow a diet that includes a variety of foods and nutrients. This is something that I am currently striving to do to the best of my ability.
To learn more about the health benefits of consuming red beets, please refer to the following references on the National Library of Medicine website.
Update, July 27th, 2024
In January 2024, when I originally wrote this article, I was excited about the energy boost I experienced in the gym after consuming beetroot. At that time, I believed I needed to eat at least four cups (around 300 grams) of beetroot to feel the effects. However, I have since learned that consuming 2-3 cups (about 170-200 grams) of beetroot 2-3 hours before a workout is sufficient for a good boost. I've noticed that I feel stronger, and I can perform 1-2 extra reps in the first two sets or lift heavier weights compared to days when I don't consume beetroots. I can feel the difference. Despite not experiencing any stomach issues, I can't eat beetroots every time I work out. Sometimes, I prefer to have a different meal.
