There is a lot of evidence that beetroot juice lowers blood pressure and improves athletic performance. The theoretical basis behind this claim is the fact that this product increases the amount of nitric oxide in the blood. It is believed that this substance, entering the blood during exercise, reduces the amount of oxygen necessary for energy production. As a result, energy is spent more efficiently. Today, beetroot juice is considered an integral part of the cyclist’s diet.
Beets are considered one of the best natural sources of nitrates (nitrates). For the average person, approximately 300-500 milliliters of beetroot juice is enough to raise blood levels of these compounds. The amount of nitrates in beets depends on growing conditions, soil, fertilizer, time of year, and how quickly the juice was squeezed out of the root crop after harvest.
In 2012, the first studies appeared on the effect of beetroot juice on the performance of cyclists. Outstanding athletes became the objects of study. Some participants showed improvement in athletic ability. A recent British study found that 280 milliliters of concentrated beetroot juice reduced oxygen consumption by approximately 3% during a moderate pace ride.
Athletes are advised to drink approximately 140 milliliters (about 5 ounces) of beetroot juice 2 or 2.5 hours before an intense workout. For less tiring activities, it is necessary to increase the dosage to 210-280 milliliters and drink a drink 3 hours before the trip. Many researchers agree that a single use of juice is not effective for professional athletes, so you need to use it regularly.
If you don’t like the taste of beetroot juice, mix it with other juices or make a smoothie. We offer one recipe for training days, and the second for regular days.
½ cup beetroot juice
¼ cup orange juice (use 100% natural juice if you can’t make your own, NOT a concentrate)
⅓ fresh pineapple
Blend all ingredients in a blender until smooth and drink immediately. On those days when there is no training, but you need to keep the juice in the diet, in blender can add Greek yogurt. Yogurt makes the drink thicker and also softens the taste of beets. Thanks to this cocktail, you will not get hungry until lunch.