Beetroot: A Guide for Bodybuilders and Athletes

Beetroot is gaining attention among the fitness community for its performance-enhancing and health-boosting benefits. With its high nutrient density and natural ability to improve blood flow, beetroot is becoming a popular ingredient for athletes and gym enthusiasts alike. In this article, we’ll explore everything you need to know about beetroot, from its origins to its benefits and potential side effects, as well as how to incorporate it into your supplement routine.

What is Beetroot?

Beetroot (Beta vulgaris) is a root vegetable cultivated for thousands of years. Its vibrant red colour and sweet, earthy taste make it a popular ingredient in salads, juices, and dietary supplements. Beetroot is rich in essential nutrients such as vitamins, minerals, and antioxidants, but its high nitrate concentration sets it apart for athletes and bodybuilders.

Nitrates are compounds that, once consumed, are converted into nitric oxide in the body. Nitric oxide is a molecule that relaxes and dilates blood vessels, leading to improved blood flow. This process is particularly beneficial for anyone looking to enhance their athletic performance, as it helps deliver more oxygen and nutrients to the muscles during exercise.

Where Does Beetroot Come From?

Beetroot originates from the Mediterranean region and has been cultivated for thousands of years for its medicinal and nutritional properties. While the leafy tops were initially prized, the root eventually became the more popular part of the plant, consumed both as food and in herbal remedies.

Today, beetroot is grown worldwide, with major producers including Russia, France, and the United States. Modern agriculture has enabled beetroots to be available year-round, making them a versatile and accessible food source.

Beetroot Benefits

Beetroot offers a wide range of health benefits, making it an excellent addition to any fitness-focused diet. Some of its most notable benefits include:

• Rich in Nutrients: Beetroot is packed with essential vitamins and minerals, such as vitamin C, folate, potassium, and iron. These nutrients support overall health, immune function, and muscle repair.
• High in Antioxidants: The vibrant colour of beetroot comes from betalains, powerful antioxidants that help reduce inflammation and protect against oxidative stress caused by intense physical activity.
• Improves Blood Flow: As mentioned earlier, beetroot is high in nitrates, which help to boost nitric oxide levels. This leads to enhanced blood flow, allowing for better oxygen delivery to muscles, which can improve endurance and performance.
• Supports Heart Health: Beetroot's ability to lower blood pressure and improve circulation contributes to better cardiovascular health, which is crucial for athletes and strength trainers who put significant strain on their hearts during workouts.

Beetroot Benefits for Bodybuilding

Bodybuilders and strength trainers are particularly drawn to beetroot for its ability to improve performance and support muscle growth. Here’s how beetroot can benefit your bodybuilding routine:

• Enhanced Muscle Pump: The increased nitric oxide production from beetroot helps dilate blood vessels, resulting in improved muscle pumps during workouts. This not only leads to better vascularity but also helps deliver more nutrients to the muscles, supporting growth and recovery.
• Increased Endurance: Beetroot’s ability to enhance oxygen delivery to muscles can help you push through longer and more intense workouts. Studies have shown that athletes who consume beetroot juice experience improved endurance and stamina, allowing them to train harder for longer periods.
• Improved Recovery: The anti-inflammatory properties of beetroot help reduce muscle soreness and speed up recovery after intense workouts. This can allow bodybuilders to train more frequently without suffering from prolonged muscle fatigue.
• Boosts Power Output: Some research suggests that beetroot supplementation can increase power output during high-intensity exercises, such as weightlifting or sprinting. This makes beetroot a valuable tool for those looking to increase their overall strength and performance.

Beetroot Benefits for General Health

Beyond its performance-enhancing effects, beetroot also offers a variety of health benefits that can support general well-being:

• Supports Digestive Health: Beetroot is a good source of dietary fiber, which promotes healthy digestion and supports gut health. A healthy digestive system is important for nutrient absorption, which in turn supports muscle growth and recovery.
• Improves Cognitive Function: The improved blood flow from beetroot doesn’t just benefit your muscles – it also enhances circulation to the brain. This can lead to improved cognitive function, memory, and focus, which are essential for staying sharp during workouts and in everyday life.
• Lowers Blood Pressure: Beetroot’s nitrates can help reduce blood pressure by improving the elasticity of blood vessels. This is particularly beneficial for athletes, as maintaining optimal blood pressure is key to preventing cardiovascular strain during exercise.
• Supports Detoxification: Beetroot contains compounds that support liver function and detoxification, helping the body process and eliminate toxins more efficiently. This can be particularly important for athletes who may be exposed to increased oxidative stress.

Beetroot Negatives and Side Effects

While beetroot offers many benefits, it’s important to be aware of potential downsides and side effects:

• Digestive Issues: Beetroot is high in fibre, which can cause digestive discomfort in some individuals, especially when consumed in large quantities. Symptoms may include bloating, gas, or diarrhea.
• Beeturia: A harmless but sometimes alarming side effect of beetroot consumption is beeturia, where urine or stools take on a reddish colour due to the betalains in the beetroot. While not harmful, it can catch people off guard if they aren’t expecting it.
• Low Blood Pressure: For those with naturally low blood pressure, the blood pressure-lowering effects of beetroot may cause dizziness or lightheadedness. If you’re prone to low blood pressure, it’s best to monitor your intake or consult a healthcare provider before taking beetroot supplements.

Beetroot Recommended Doses and Ingredient Timing

When it comes to reaping the benefits of beetroot, proper dosage and timing are key. Here’s how to get the most out of your beetroot supplementation:

• Dosage: For performance benefits, studies suggest consuming around 500 ml of beetroot juice or 6-12 grams of beetroot powder about 2-3 hours before exercise. This allows enough time for the nitrates to be converted into nitric oxide and start enhancing blood flow.
• Timing: Timing is essential for maximizing beetroot’s performance benefits. Consuming beetroot or beetroot-based supplements 2-3 hours before a workout is ideal, as this is when nitrate levels peak in the bloodstream.

Beetroot Supplements

Beetroot supplements come in various forms, including powders, capsules, and juices. Each form has its advantages:

• Beetroot Powder: Convenient and easy to mix into smoothies or shakes, beetroot powder is a popular option for athletes who want a quick nitrate boost before their workouts.
• Beetroot Capsules: For those who prefer a more straightforward approach, beetroot capsules offer the benefits of beetroot without the taste or preparation involved with powders or juices.
• Beetroot Juice: Fresh beetroot juice is a potent source of nitrates, but it can be cumbersome to prepare. Bottled beetroot juice is available for those looking for convenience.

Stacking Beetroot

Beetroot can be effectively stacked with other supplements to enhance its benefits. Some common stacks include:

• Beetroot and Creatine: Combining beetroot with creatine can provide enhanced power output and endurance during high-intensity workouts.
• Beetroot and Citrulline: Citrulline is another nitric oxide booster, and when paired with beetroot, the two can amplify blood flow and muscle pumps during exercise.
• Beetroot and L-Carnitine: L-Carnitine supports fat metabolism and energy production, making it a great complement to beetroot’s endurance-enhancing effects.

Conclusion

Beetroot is a powerful supplement for gym goers, bodybuilders, athletes, and strength trainers looking to improve performance and general health. With its ability to enhance blood flow, boost endurance, and support muscle recovery, beetroot should be a staple in any fitness-focused supplement regimen.

Whether you consume it in juice, powder, or capsule form, the benefits of beetroot are hard to ignore. Just be sure to monitor your dosage and timing to get the most out of this nutrient-packed vegetable.

References

Bailey et al (2010), Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans. Journal of Applied Physiology 109: 135-148
Cermak et al (2012), Nitrate supplementation's improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab, 22: 64-71
Derave & Taes (2009), Beware of the pickle: health effects of nitrate intake. Journal of Applied Physiology, 107: 1677
Kanner et al (2001), Betalains - A New Class of Dietary Cationized Antioxidants. J Agric Food Chem, 49: 5178-5185