I’m a big fan of beetroot as a training aid. I know, it hardly sounds revolutionary does it. It’s not touted as a ‘super-food’ (probably because no-one can make any money out of it) and it tastes a little like dirt, but the fact is, it really does make a difference!

 For starters, beets are high in antioxidants called betacyanins, hence their deep purple colour. Antioxidant intake is critical for athletes given we take in far more oxygen than an average person. More oxygen=more free radicals and free radicals cause havoc in our bodies. Beetroot is also a concentrated source of betaine  which protects our cells from  environmental stressors. They’re also high in Potassium, Magnesium and Iron, all particularly important for optimal muscular function and blood health. In fact, beets are well known as a ‘blood tonic’ and are very useful in supporting a hard working liver!

For the purposes of this post however, I’m going to push things up a notch and talk about how beetroot is the cleanest, cheapest and most underrated performance aid ever discovered. What would you be prepared to take to improve your performance and recovery by 15%?  Well there’s no need for an expensive supplement with outlandish marketing claims; the answer is as close as your garden!

 Beets are one of the highest sources of inorganic nitrate. Nitrates are converted to nitrite by the body (through the saliva mainly). The nitrite is converted to nitric oxide, which does a heap of things like controlling blood flow, muscle contraction, neurotransmission; all quite important jobs really.

 All vegetables contain nitrates; hence a diet high in vegetables is great for athletes and more broadly, for cardiovascular health. Nitrates are abundant in most leafy greens but highest of all in Beetroot.

 Nitric Oxide causes blood vessels to dilate, so more blood flows through them. Trials have also shown it makes the mitochondria more efficient; creating the same energy whilst consuming less oxygen. So you get a double whammy: lower oxygen cost due to improved mitochondrial efficiency coupled with higher oxygen supply. Bonus.

Study results suggest the most impact is gained when you take at least 250ml (some studies suggest 500ml and that’s about what I’d do) 2-3 hours before a training session, and it works best for shorter bursts between 5 and 40 minutes. You’ll have a residual effect for up to 12 hours. I use Beetroot Juice before a big training session and also during, and I’ll eat a whole beet in my pre race meal the night before and some juice in my smoothie on race day.  I also trialed a 50:50 blend of Beet Juice and Coconut Water in a Half Ironman last year and was impressed how well I felt; being my first foray away from the supplied drinks on a race day and the first time trialing having it during rather than just before an event.  This showed me that whilst the trials have focused on shorter efforts, supplementing with Beetroot Juice throughout an event could possibly continue the benefit for a longer time.

 The most famous study to date comes out of the University of Exeter’s School of Sport and Health Sciences. They trialed with both cyclists and runners and found that consuming regular beetroot juice increased blood nitrate levels and reduced resting blood pressure. More importantly, it reduced oxygen consumption during moderate and high-intensity running and increased time to exhaustion at high intensity by 15 percent. The upshot being, it’s great that it reduces cardiovascular stress, but does it improve performance too? And yes, it does.

There are some additional trials underway to determine how much of the effect is during the exertion and how much comes with improved recovery after exertion. Irrespective of the precise mechanism, it seems the effect is genuine.

Ideally, growing your own and juicing your own are the best bets. I add a little ginger and a small amount of apple to my blend. Beetroot normally gives a good yield so I would juice maybe 2-3 with half and apple and some ginger. The juice also makes a great base to my Up & Go Smoothie (recipe below), which is my go to blend before a long session or a race.

 Of course, you can now buy several off the shelf brands of Beet Juice to make life easier- and cleaner. Supermarkets are all stocking at least one brand and many specialty food shops are too. If I’m buying it, I prefer it to be cold pressed to ensure maximum nutrient extraction with a minimum of 90% beetroot.

 Here’s my favourite pre event smoothie, it’s somewhat healthier than its namesake! I like to have this at least 90 minutes before exercise.

 Up and Go!

1 Cup of Almond Milk (you can make it all Beet Juice if you prefer)

1 Cup Beetroot Juice

1 - 2 Bananas (or half and Avocado to replace 1 Banana)

1 TBSP Raw Cacao Powder

1 Teaspoon Maca

1 Teaspoon Honey

1 TBSP softened Coconut Oil

Blend up and get your engine going!

Here are some further links to studies and articles:

http://www.exeter.ac.uk/news/research/title_290840_en.html

http://www.nutrition.org/asn-blog/2011/09/beetroot-juice-new-sports-drink/

http://www.mensjournal.com/health-fitness/nutrition/beet-juice-the-new-superelixir-20130624

 You can’t Beat Beets!