|How can eating Beets help with my endurance?
Beets are a great way to increase the nitric oxide levels in your body naturally. So what is nitric oxide and how does it help your running? Nitric Oxide helps the body get oxygen into working muscles, reduce blood pressure, helps with circulation and aids in recovery.
In one study from Exeter University, conducted by Dr. Andrew Jones concluded that consuming beet root juice increased endurance by 16% and improved race times by 1-2%. Favorable results were shown in the athletes that consumed the equivalent of 500 milliliter or about 2 cups of beet root juice 2- 3 hours prior to workout. The study concluded that the naturally occurring nitric oxide in the beets was what was caused the endurance effect.
So you are telling me that I need to eat beets at 4 O’Clock in the morning if I am going for a run at 6:00 AM?
You could get the benefits if you tolerate eating beets or drinking beet juice a few hours prior to your workout. You may find a more tolerable method is to juice your beets with pineapples or strawberries. I also recommend diluting the beetroot juice with water so that you also come to your workout hydrated. The good new is you can also use several good beet supplements that are on the market that come pre packaged for easy use. A locally produced supplement out of Austin, Texas, from Neogenis Sport®, Beet Elite Shots, that has been researched and has had positive results for the athletes that have used it. One benefit of using such a product is: Positive results were shown when consuming the product 30 minutes prior to workout and it also does not taste like beets. It is flavored with black cherries so you do not get that beet taste. The benefits of using such a supplement is that you get the dosage of nitric oxide and you can mix it up and drink on the way to your workout.
The important thing to remember is to use beetroot juice or supplements as a part of your pre workout hydration and fueling strategy to get the most benefits.
Coaches John’s Beetroot Recipe
1 small red beet
Add spring water and ice; thin to make 16 ounces of juice.
Honey if you prefer it a little sweeter
Clean and scrub beet. Cut off the top and slice thin and dice. Place in blender
Wash strawberries, Cut off tops. Place in blender Add cold spring water and ice to bring volume to 16 ounces.