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Unlocking the Power of Beets: Nutrition, Benefits, and Recommendations for Optimal Performance

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Discover the remarkable benefits of beets, a nutrient-dense root vegetable available year-round. Rich in vitamins C, manganese, potassium, and folate, beets are renowned for their high nitrate content, which converts to nitric oxide, enhancing athletic performance and supporting heart health. Regular consumption can lower blood pressure, boost immunity, and improve cognitive function. While side effects like hives or temporary vocal cord paralysis may occur, moderation is key. Learn the best ways to incorporate beetroot into your diet for optimal athletic performance and overall health.

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Unlocking the Power of Beets: Nutrition, Benefits, and Recommendations for Optimal Performance

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  1. Just Beet It! By: Tracie Blair KINE 628

  2. What is a beet? • A “swollen” root • Usually both the roots and leaves of the plant are edible • Available year round

  3. Beet nutrition

  4. Beet nutrition • Vitamin C – 11% • Manganese – 22% • Potassium – 13% • Folate – 37%

  5. Beet nutrition • Choline – 8.2mg • Betaine – 175mg • Fat - .2 g • Omega 3 and 6’s

  6. What’s so special about a beet? • Nitrates!

  7. Nitrates • Rapidly absorbed by the saliva and stomach • Converted to NO2 (nitrite) by saliva • Then to NO in the stomach

  8. Nitric Oxide (NO)

  9. 92 second increase in TTE • 16% increase • 2% reduction to finish 8 active males 500ml 6 days before time trial 10 day wash out period Cycled to exhaustion at the end of 6 days

  10. 13 male trained cyclists/triathletes 6 days of dietary nitrate supplementation ½ cup beetroot juice after breakfast 2.5 hours before trial

  11. Not just for athletes Lower blood pressure Reduces plaque buildup/ reduces clots Boosts immunity and reduces inflammation Enhances brain function

  12. Side effects • Synthetic nitrates • cause the body to stop producing its own • Lowers blood pressure to quickly • Could cause inflammtion • Beetroot • Hives • Fever/chills • Increase heart rate • Paralyzation of the vocal cords (temporarily)

  13. Recommendation • Performance: • 2 cups per day 6 days up to performance • Race day – 2 cups 2 – 3 hours before • Health • 1 cup of juice 3 days per week • Juicing your own – mix with another juice

  14. Questions?

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