Beetroot Juice: Improving Sports Performance
Aside from being a great addition to salads, beetroot has another benefit specific to sports performance. Beetroot juice supplementation has also earned its position within the Australian Institute of Sport (AIS) amongst Group A supplements, defined as having strong scientific evidence for use in specific situations in sport using evidence-based protocols.
How Does it Work?
Beetroots contain a high amount of Nitrate which is converted to nitric oxide in the mouth and the stomach. Nitric oxide is an excellent vasodilator (meaning it widens blood vessels). This improves blood flow and oxygen delivery to working muscles thereby improving athletic performance.
Studies have shown the benefits of beetroot juice supplementation from recreational to elite endurance athletes by improving exercise economy. Practically, this means individuals take a longer duration to fatigue, including time to fatigue with continued muscle contraction typically seen in sports like football & CrossFit. This can result in a small competitive edge. However, it should also be noted that studies have shown little improvement in power output.
How Much is Needed?
Optimal dosage of beetroot juice is yet to be determined, but studies have seen 300-600mg nitrate has resulted in improved athletic performance.
If you're looking to supplement using beetroot juice, the most convenient way is to drink a concentrated 70ml shot or alternatively if you really like beetroots, you can make your own, keeping in mind this would require ~500mL of beetroot juice to get the required amount of nitrate.
When supplementing with beetroot juice, avoid using mouthwash & gum as these can reduce the bacteria in the mouth that is required for converting nitrate to nitric oxide.
Side Effects?
The good news is that beetroot juice is safe to consume. Keep in mind though that beetroot juice supplementation can lead to mild gastrointestinal discomfort in some people, so I definitely recommend trialing it during training to avoid any issues on game day. Oh and also, if your urine and/or stool turns pink, don't stress, it's totally normal!
Summary
If you participate in endurance exercise like running and cycling, or high-intensity intermittent exercise like football or CrossFit, beetroot juice supplementation could help you attain a slight competitive advantage. Keep in mind, as with all supplementation, it's best to seek advice from an Accredited Sports Dietitian to see if it can help you!