Can Beetroot Juice Improve Running Performance?

Beetroot juice has surged in popularity among athletes, particularly runners, who are constantly searching for that extra edge in performance. Rich in essential nutrients and nitrates, beetroot juice is touted for its potential to enhance endurance and speed up recovery. But can a glass of beetroot juice really boost your running performance? Let's explore the science and benefits behind this vibrant elixir.

The Science Behind Beetroot Juice and Running

The key component in beetroot juice that makes it so appealing to runners is its high nitrate content. Nitrates are converted into nitric oxide in the body, which helps to dilate blood vessels, improving blood flow and reducing blood pressure. This improved circulation means that oxygen and nutrients can be delivered more efficiently to working muscles during exercise.

Studies have shown that consuming beetroot juice can reduce the oxygen cost of exercise, meaning athletes can maintain a given intensity of exercise for a longer period with less effort. For example, a study conducted by researchers at the University of Exeter found that athletes who consumed beetroot juice could run up to 16% longer before becoming exhausted.

Research supporting the benefits of beetroot juice for consuming nitrate – the active molecule in beetroot juice – significantly increased muscle force while exercising. Another study from the University of Exeter demonstrated that beetroot juice could improve 5K running times by 1.5-2%.

Chris Thompson, who led the study, said: “This research is a really exciting landmark in the work conducted on nitrate supplementation so far. It could mean that team sport players are able to make those important decisions faster and cover more ground than their opponents in the seconds when it matters most.”

Professor Andrew Jones, Associate Dean for Research at the College of Life and Environmental Sciences, University of Exeter notes, "These new results suggest that beetroot juice could improve both physical performance and decision-making during team sports such as rugby and football."

The Benefits of Beetroot Juice for Runners

Faster Recovery Times

One of the most celebrated benefits of beetroot juice for runners is its ability to speed up recovery. The anti-inflammatory properties of beetroot help to reduce muscle soreness and accelerate muscle repair, allowing athletes to train harder and recover faster.

Improved Endurance and Stamina

Beetroot juice has been shown to enhance endurance and stamina by increasing the efficiency of the body's energy production systems. This means that runners can sustain higher levels of performance for longer periods.

Enhanced Cardiovascular Health

Regular consumption of beetroot juice may lead to significant improvements in cardiovascular health. The nitrates in beetroot help to lower blood pressure and improve overall heart function, which is crucial for maintaining endurance during long runs.

Personal Testimonial

“I use beet juice in my practice and I have athlete clients who swear by it. They see it’s effective at improving their performance,” says sports nutritionist Barbara Lewin, R.D., founder of Sports-nutritionist.com who works with elite and Olympic athletes.

The Role of Beetroot Juice

Beetroot juice is an excellent pre-run beverage due to its high nitrate content and easy digestibility. Consuming beetroot juice about 2-3 hours before running can maximise its performance-enhancing effects.

What To Eat Before Running

To get the most out of beetroot juice before your run, it's essential to consume it regularly and in appropriate quantities. A serving of 250-500ml of beetroot juice about 2-3 hours before exercise is recommended.

Suggested Serving Sizes and Frequency

• Regular training: 250ml daily
• Pre-competition: 500ml 2-3 hours before the event

Simple Beetroot Juice Recipe

Here's a simple recipe to incorporate beetroot juice into your diet:

• 2 medium beetroots, peeled and chopped
• 4 Britts Superfood Pure Beetroot or Beetroot & Maqui Juice sachets
• 1 apple, cored and chopped
• 1-inch piece of ginger
• Juice of 1 lemon

Method:

1. Peel and chop the beetroots into small, manageable pieces. Chop the apple into small pieces.
2. Peel and slice the Ginger, ginger adds a zesty kick and has anti-inflammatory properties.
3. Squeeze the juice of one lemon.
4. Add the 4 Britt's Superfood Pure Beetroot or Beetroot & Maqui Juice sachets. These sachets boost the nitrate content.
5. Blend the Ingredients: Place the chopped beetroots, apple pieces, sliced ginger, and lemon juice into a high-powered blender. Blend until the mixture is smooth.

How Long Before Running Should You Eat

It's generally recommended to consume your last meal or snack about 2-3 hours before running. This allows enough time for digestion and ensures that you have a steady supply of energy during your run.

How Long Does It Take Beetroot Juice to Work?

The effects of beetroot juice can be felt within 2-3 hours of consumption. This is why it's recommended to drink it a few hours before exercise. For consistent benefits, regular daily consumption is advised.

Potential Side Effects and Considerations

Ready to boost your running performance with beetroot juice? Try incorporating 100% organic, raw, and flash-frozen Britt's Superfood Juices into your routine and experience the benefits firsthand. Our range of high-quality beetroot juice products will kickstart your journey toward enhanced athletic performance today!