When looking to increase your endurance, it’s easy to get swept up in an endless sea of trendy nutritional supplements. From protein powder to amino acids to creatine, there is no shortage of options that promise to enhance your workouts and your athletic performance. But there may be a simpler, more natural option: beets.
Yes, the humble beet. While the deep red tuber is often dismissed as just another boring root vegetable, it actually has a ton of health benefits—especially when it comes to athletic endurance and sports performance.
Nutritional properties of beets
Sure, beets have recently experienced somewhat of a glow-up and are now more celebrated as a superfood. But that doesn’t mean they are widely eaten. After all, when was the last time you bought beets at the farmer’s market or grocery store? If you have not had beets in a while, perhaps it’s time to consider adding them to your regular routine. Their nutrients are impressive: beets contain many vitamins and minerals, including potassium, magnesium, vitamin C, vitamin B6, and folate.
Nitrates for endurance
However, it’s the nitrates contained in beets that make them particularly valuable to those who do sports. Nitrates are compounds of oxygen and nitrogen that are naturally present in some foods. And, lately, they have sparked scientific interest. This is because once inside the body, they are converted into nitric oxide, which dilates blood vessels and improves blood circulation.
It’s easy to understand how this helps athletic performance. When the muscles are better supplied with oxygen, the body can function more efficiently during intense exercise. The result: more endurance, longer performance, and faster recovery.
Beets for athletic performance
There are numerous studies that confirm the positive effect of beets on endurance. One overview from 2017 analyzed 23 studies that looked at the influence of beets on athletic performance. The results showed that even a single intake of beetroot juice can reduce oxygen consumption and increase energy efficiency. This means that athletes can train longer before becoming exhausted.
But this effect doesn’t just benefit pro athletes; amateur athletes can also benefit from beet. And it doesn’t take much: Drinking 16 ounces of beetroot juice 90 minutes before training is enough to have an effect.
