Nitrates, a natural compound found in green leafy vegetables and beets, offer a significant advantage for athletes by improving exercise efficiency. Essentially, these nitrates allow individuals to perform the same amount of physical work using less oxygen. This translates to the ability to exercise at a higher power output while breathing at the same rate, a key benefit for endurance and performance.
The consumption of beet juice has been shown to reduce the oxygen cost of exercise. However, the question arises whether eating whole beets offers similar or even superior benefits. Research suggests that whole beets can indeed improve running performance. In one study, physically fit participants who consumed a substantial amount of baked beets (approximately a cup and a half, equivalent to a can) 75 minutes before a 5K race demonstrated notable improvements. During the final mile of the race, the group that ate beets pulled ahead of the control group, who were given berries as a placebo. Remarkably, while the beet-consuming group ran faster, their heart rates did not increase, indicating they achieved better performance with less perceived effort.
Berries are also highlighted as a beneficial food choice for athletes, not solely for race days but also for training days, as they can aid in speeding up recovery. While the benefits of nitrates are clear, the article cautions against relying on nitrate supplements. Such supplements have questionable safety for long-term use. Furthermore, non-vegetable sources of nitrates may have detrimental health effects. Therefore, to enhance both athletic performance and overall health, obtaining nitrates from whole vegetables is the preferred and healthier approach.
An important nuance is mentioned regarding the safety of a nitrate strategy, suggesting it may only be safe within the context of a plant-based diet, as discussed in the author’s book, ‘How Not to Age.’ The article also points to a video resource titled “Whole Beets vs. Juice for Improving Athletic Performance” available at https://see.nf/nitrates for further information. The provided scientific references (PMIDs) are 21284982, 25068792, 24476472, 22709704, and 22564864. This information is sourced from NutritionFacts.org.
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