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Beetroot juice for sports performance

10/19/2017

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Beetroot juice, yes it's an acquired taste, yes it can turn your wee purple but it can also lower blood pressure, can reduce systemic inflammation and is high in nitrate which helps reduce the oxygen cost of exercise. Bonus!!

It works best for higher intensity, shorter efforts of 1 - 10mins and can make you faster by about 3%.

It can also benefit endurance efforts but to a lesser extent

Optimal dose is at least 440mg for a 70kg person which equates to about 300-500ml of beetroot juice or one 70ml concentrated commercial beetroot shot.

Serious athletes will dose up on beetroot juice every day for 5 days prior to an all important session or race

Me - I just like the taste of Beetroot Juice 😉

If you are keen to read more - here are some recent research papers on Beetroot Juice for sports performance and heart health

'The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis'
Sports Medicine April 2017

https://www.ncbi.nlm.nih.gov/pubmed/27600147

'Influence of beetroot juice supplementation on intermittent exercise performance.'
European Journal of Applied Physiology Feb 2016 

https://www.ncbi.nlm.nih.gov/pubmed/26614506

'Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review'
Nutrients Jan 2017
​
https://www.ncbi.nlm.nih.gov/pubmed/28067808
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  • Home
  • Maggie Mini Adventure
  • Women's Mountain Bike Retreat
  • The Great Island Trek
    • 15 km Course
    • 30 km Course
    • How to get to the Island
    • Entry Fees
    • Event Guide and FAQ
  • Magnetic Island Triathlon
  • Past events
    • Melinda Gainsford Taylor Running Retreat >
      • Melinda Gainsford Taylor Long Lunch
    • Steve Moneghetti Running Retreat
    • Clint Robinson Ocean Paddling Retreat
    • Louise Burke talks Sports Nutrition
  • Meet the Team
  • Magnetic Island
    • Awesome Facts about Magnetic Island
    • Getting Here
    • Accommodation
    • Map
  • FAQ
  • Blog
  • Gallery
  • Contact
  • FAQ