Before training, it is worth focusing on foods that provide the energy and strength necessary for good physical performance. Among the ingredients that are good options for pre-workout for professional and amateur athletes is beetroot.
The vegetable offers several health benefits, as it is a rich source of vitamins and minerals, such as B vitamins, vitamin C, potassium, sodium, phosphorus, calcium, zinc, iron and manganese. Furthermore, it is a great source of dietary fiber, which regulates the intestines and increases the feeling of satiety.
However, the difference between beetroot and its pre-workout favorites is its inorganic nitrate (NO3). This substance is converted into nitric oxide, which promotes the dilation of blood vessels, increasing blood flow and, consequently, increasing the flow of oxygen to the tissues.
What are the benefits of beetroot juice for training?
“Studies have shown benefits in using beetroot juice in various types of physical exercise. This is because, in addition to ensuring pre-workout energy, the vegetable provides nitric oxide, which improves blood and oxygen flow to the tissues, increasing exercise power and the time to reach exhaustion, in addition to reducing muscle fatigue,” explains Ruth Pereira Costa Silva, nutritionist at Hapvida – Hospital Antônio Prudente Fortaleza.
Researchers at the University of Exeter in England evaluated ten healthy volunteers and instructed them to perform intense leg exercises one hour after drinking beetroot juice. The team found an increase in nitrate levels in muscles, which caused an increase in muscle strength of 7% compared to participants taking a placebo. The research was published in 2023 in the scientific journal Acta Physiologica.
Previous studies had already shown this benefit. A team of researchers, also from the University of Exeter, discovered in 2009 that beetroot juice has a positive effect on exercise performance. According to scientists, consuming 0.5 liters of the juice per day for three days resulted in a 16% increase in time to exhaustion during high-intensity exercise.
For which exercises is pre-workout with beetroot recommended?
By improving performance in physical exercise, increasing cardiorespiratory resistance, muscle function and aerobic metabolism, beetroot can be used as a pre-workout for aerobic and strength exercises, as explained by Cinthia Gomes, nutritionist and doctor at Instituto Nutrindo Idealis.
“Beetroot consumption is a pre-workout supplementation strategy for cardiorespiratory endurance exercises, such as running, cycling and swimming, but it also has positive effects on bodybuilding and strength training, by providing greater oxygen supply to the muscle and reducing muscle fatigue”, he states.
How to consume beetroot in pre-workout?
Beetroot can be consumed pre-workout both in the form of juices and in the form of powder or capsule supplements.
“In juice form, take it two hours before training, without straining and using about two small beets. Prepare around 200 to 250 mL of juice. If you want to differentiate the flavor, you can also add lemon juice, making the preparation even more nutritious”, advises Ruth.
However, before adding beetroot juice to your diet, it is essential to consult a professional nutritionist to evaluate the best nutritional strategy on an individual basis.
Source: CNN Brasil
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