I'll cut to the chase because I know your time is limited - but you might want to experiment with beetroot juce ahead of your next workout!
In a new study, beetroot juice has been found to improve performance in male and female national-level kayakers (1).
Six male kayakers and five male kayakers were given a 70ml and 140ml beetroot shot respectively before a 500m kayaking time-trial.
The researchers reported a significant improvement of 1.7 per cent - which is the world considering one of the authors Dr Peter Peeling said the difference between gold and silver medals in the men's K1-1000m and the women's K1-500m races at the London 2012 London Olympics was 0.3 per cent and 1.0 per cent respectively!
It all comes down to the nitrate in the juice, which improves performance steps undertaken within the mitochondria - where our bodies energy currency ATP is made.
Similiar findings have been discovered in mice who were fed spinach, which does improve muscle function and contractions (2). Moreoever, a thorough review into nitrate and human performance does give it the tick of approval (3) - this latest study is not alone!
Popeye was right, spinach (or beetroot juice in this case because of the nitrate) might not be such a bad idea for better performing muscles.
It effectively all comes down to sparing the oxygen cost of a given activity, and finding a "greater level of output for the original oxygen cost" as Dr Peeling explains.
Beetroot juice anyone?
Give it a try before your next workout and tell me how you went on the Fit'n'Flexed Facebook page!
"Stay Fit, Stay Flexed!"
Beetroot juice or no beetroot juice - I'll get you lean eating the foods you love.
I know you're busy, so I won't keep you for long...
My readers regularly message me as losing weight can be extremely difficult.
Even worse is when stopping an extreme diet brings all the weight back!
I have a solution that'll allow you to continue eating the foods you love (in moderation, of course!) but without an extremity such as paleo, no sugar or no carb.
That's me (Dayne Hudson) above. The photo on the left is me at the end of a bulk, and the photo on the right is after dropping off the weight...in just 12 weeks!
I don't believe in short term diets either! I believe in creating a healthy lifestyle, eating the foods you love, and not needing to worry about your diet around the clock!
As a Sports Nutrition Specialist, scientific researcher and valued member of the International Society of Sports Nutrition, I use proven studies to generate results that last for you.
References
(1) Peeling P, Cox GR, Bullock N, Burke LM. Beetroot Juice Improves On-Water 500 M Time-Trial Performance, and Laboratory-Based Paddling Economy in National and International-Level Kayak Athletes. Int J Sport Nutr Exerc Metab. 2015 Jun;25(3):278-84. doi: 10.1123/ijsnem.2014-0110. Epub 2014 Sep 8.
(2) Hernandez A, Schiffer TA, Ivarsson N, Cheng AJ, Bruton JD, Lundberg JO, Weitzberg E, Westerblad H. Dietary nitrate increases tetanic [Ca2+]i and contractile force in mouse fast-twitch muscle. J Physiol. 2012 Aug 1;590(15):3575-83. doi: 10.1113/jphysiol.2012.232777. Epub 2012 Jun 11.
(3) Jones AM. Dietary Nitrate Supplementation and Exercise Performance. Sports Med. 2014; 44(Suppl 1): 35–45. Published online 2014 May 3. doi: 10.1007/s40279-014-0149-y. PMCID: PMC4008816
Author
Dayne Hudson