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In Today's Issue
- 3 critical reasons you have cellulite...
- Beetroot Juice Boosts Aerobic Fitness For Swimmers
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Beetroot Juice Boosts Aerobic Fitness For Swimmers
Dear Reader,
Beetroot juice doesn't make many lists of superfoods, but it probably should as a result of its endurance boosting properties. Beets are naturally loaded with compounds known as nitrates that your body changes into nitric oxide and this helps both blood flow and blood pressure. A cup of raw beets brings you 58 calories and 13 grams of carbs, while a cup of beet juice is almost 100 calories and 25 grams of carbs, due to the way it is processed. Beyond nitrates, beets are fantastic natural
sources of folate, potassium, fiber, vitamin C and antioxidants.
Cooked beets do not give you the same quality of nitrates since the cooking process impacts the amounts of these compounds that reach you. While most times eating the whole food is the best way to get the nutrients, in this case, you're better off drinking the juice for it's impact on blood pressure and endurance in your workouts.
A glass of beetroot juice each day may also improve the aerobic fitness of those who
swim according to a new study conducted by experts from the University of Cagliari in Italy. This work supports the nutrition potential of beetroot that's been reported for activities like walking, running and cycling over the last few years. This latest work is the first to examine the effects of beetroot juice supplements on swimming, finding a marked benefit to performance.
A few years age in the UK, scientists from the University of Exeter worked to test the idea that beetroot might
impact performance, finding that the drink did improve stamina and allow people to workout for up to 16% longer. To conduct the current study the team recruited 14 master swimmers who took two swimming tests, one at the start of the study, the second after six days of consuming 500 mL a day of an organically grown beetroot juice.
Continues below...
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Beetroot Juice Boosts Aerobic Fitness For Swimmers Continued...
There was a significant increase in the workload at anaerobic threshold after the study period compared to the baseline control. What's more, the aerobic energy cost was far reduced after the beetroot juice intake. No statistically significant effects were seen in oxygen uptake, carbon dioxide production or pulmonary ventilation. The effect is likely linked to the nitrate content of the juice itself as it may reduce oxygen uptake to an extent that can't be matched by any other means. This makes
exercise less tiring.
The team also found that, since the study was done on people who were moderately trained master athletes, it's hard to say if the same effect would be seen in elite swimmers, or the general public. Nitrate capsules may also be helpful, though you should talk with your own healthcare team before you start taking any supplement.
If you drink a lot of the juice form of beets, be prepared for your urine and stools to look slightly reddish. This is normal and
nothing to be concerned about. One to two cups of beetroot juice per day is usually enough. You can juice the beets yourself or buy a prepared bottle. If beetroot juice isn't your thing, other good natural sources of nitrates are spinach, radishes, lettuce, celery and Chinese cabbage.
Original article:
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
Original article:
http://www.nutraingredients-usa.com/Research/Beetroot-juice-may-boost-aerobic-fitness-for-swimmers
Study abstract, 01.29.14, Nutrients:
http://www.mdpi.com/2072-6643/6/2/605
WebMD info on beet juice:
http://www.webmd.com/food-recipes/features/truth-about-beetroot-juice
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