Want to Run Faster? Beetroot Maybe The Answer

Last Updated on October 23, 2023 by Amanda Bowden

Is Beetroot the Secret to Better Running Performance?

As dedicated runners, we’re constantly in pursuit of ways to push past our limits and reach new heights of performance. From tweaking our training plans to trying out new gear, we’re constantly searching for that extra edge that will help us reach our goals. But what if the secret to better running performance was hiding in your fridge all along? That’s right – we’re talking about beetroot.

Beetroot has been shown to improve athletic performance in a number of ways, particularly when it comes to running. Here’s what you need to know about how beetroot can help you run faster.

Does Beetroot Improve Running Performance?

The short answer is yes. A number of research studies have investigated the effects of beetroot on running performance, and the results have been promising. One study found that drinking beetroot juice before a 5k race improved running performance by an average of 1.5%. Another study found that beetroot supplementation improved time to exhaustion during high-intensity exercise by 16%. So, it’s clear that beetroot can have a positive impact on running performance.

Why Do Beets Improve Athletic Performance?

The secret to beetroot’s performance-enhancing properties lies in its nitrate content. Nitrate is converted to nitric oxide in the body, which helps improve oxygen delivery to muscles and enhances energy production. This means that your muscles can work harder and for longer before they start to fatigue, leading to improved endurance and speed.

Nitric oxide (NO) has been shown to improve various aspects of cardiorespiratory fitness. Specifically, beetroot juice has been found to enhance blood flow, gas exchange, mitochondrial biogenesis and efficiency, and muscle contraction. Multiple studies have suggested that supplementation with beetroot juice can improve cardiorespiratory endurance in athletes by increasing efficiency, which results in improved performance at various distances, and may also improve performance at anaerobic threshold intensities and maximum oxygen uptake (VO2max).

It has also been hypothesized that beetroot juice supplementation could mitigate the negative effects of hypoxia on endurance, although more research is needed to confirm this. However, it’s important to note that the positive effects of beetroot juice supplementation may be undermined by interactions with other supplements, such as caffeine. Overall, the evidence suggests that beetroot juice supplementation can be an effective way to enhance cardiorespiratory fitness in athletes.

Why Do Runners Eat Beetroot?

Given the performance-enhancing properties of beetroot, it’s no surprise that many runners have started incorporating it into their training and competition routines. In addition to improving endurance and speed, beetroot has also been shown to help lower blood pressure and improve cognitive function. Plus, it’s a great source of antioxidants, fibre, and other nutrients that can benefit overall health.

Supplementing with beetroot juice has been shown to improve the physiological responses to exercise, such as reducing resting blood pressure and the O(2) cost of submaximal exercise. A study was conducted to investigate if the high nitrate content of beetroot juice was the primary factor contributing to its beneficial effects.

In a randomized, double-blind study, nine physically active male subjects were given beetroot juice and NO(3)(-)-depleted beetroot juice (a placebo) for six days. Compared to the placebo, beetroot supplementation elevated plasma NO(2)(-) concentration and reduced systolic blood pressure. In addition, the study found that the oxygen cost of walking and running was lowered, and the duration of severe-intensity running before exhaustion was extended by a remarkable 15%. These results suggest that the high nitrate content of beetroot juice is responsible for its positive effects.

When Should I Eat Beets for Running?

If you’re planning on incorporating beetroot into your running routine, it’s important to consider the timing of consumption. Research has found that consuming beetroot juice 2-3 hours before exercise can lead to the greatest performance benefits. This allows time for the nitrate to be converted to nitric oxide in the body, leading to improved oxygen delivery and energy production during exercise.

How Much Beetroot Should Athletes Take?

The amount of beetroot you should consume depends on your body weight and training goals. A general rule of thumb is to consume 0.1 mmol of nitrate per kg of body weight 2-3 hours before exercise. For example, a 150-pound (68 kg) runner would need to consume approximately 680 mL of beetroot juice to achieve this dosage. However, it’s important to note that individual responses to beetroot can vary, so you may need to experiment with different dosages to find what works best for you.

Although if this sounds like a lot, other research has shown that even a 70ml shot of beetroot juice before exercising can boost performance.

According to another study, the optimum amount recommended is one to two 70ml shots of beetroot juice per day for three to five days before a competition. In addition, it is advised to consume the juice two to three hours before the race starts as the blood nitric oxide (NO) levels peak two to three hours after ingestion and return to baseline 12 hours later. By following this regimen, athletes may be able to benefit from the ergogenic effects of beetroot juice supplementation and improve their athletic performance.

The Power of Beetroot: A Natural Way to Improve Running Performance

In conclusion, beetroot can be a powerful tool in your quest for better running performance. By improving oxygen delivery to your muscles and enhancing energy production, it can help you run faster and longer. So why not give it a try and see if it makes a difference in your training and races? Your fridge might just hold the secret to your next personal best!

Learn more ways to boost your running performance with food.