Natural Pre-workout to maximize performance
Written by Dr. Chelsea Smithback
Beetroot Supplement: A Natural Pre-Workout Booster and More
Beetroot supplements—available as juice, powder, or capsules—have gained attention for their potential to enhance athletic performance, particularly when used as a pre-workout aid.
The key lies in their high nitrate content, which the body converts into nitric oxide (NO), a compound known to improve blood flow, reduce oxygen cost during exercise, enhance skeletal muscle function, resulting in improved muscle power and sprint exercise performance, as well as many other benefits. [1].
The Science Behind Beetroot and Nitric Oxide
Beetroot is rich in inorganic nitrate (NO₃⁻). Upon ingestion, these nitrates are converted into nitrite (NO₂⁻) by bacteria in the mouth and subsequently into nitric oxide in the body.
Nitric oxide plays a crucial role in vasodilation, which enhances blood flow and oxygen delivery to muscles during exercise. (11)
Beetroot as a Pre-Workout Supplement
Research indicates that beetroot supplementation can improve performance in high-intensity, intermittent exercises.
For instance, a study involving trained soccer players demonstrated that six days of nitrate-rich beetroot juice supplementation enhanced performance in high-intensity intermittent running tests [2].
Another study found that beetroot juice supplementation improved performance during repeated short-duration maximal-intensity exercises with short recovery periods [3].
These improvements are attributed to faster phosphocreatine resynthesis (what we need for fast energy,) which delays its depletion during repetitive efforts, and enhances muscle power output due to faster muscle shortening velocity. This is to say that these improvements happen because the body can recharge its quick energy supply (called phosphocreatine) faster, which helps it last longer during repeated efforts. The muscles can contract more quickly and can turn energy into force more effectively. This explains why people need less oxygen during exercise after taking nitrate. The changes in certain energy-related molecules in the muscle (like ADP, Pi, and PCr) also support this idea.[1]
Additional Health Benefits
Beyond athletic performance, beetroot offers several other health benefits:
• Cardiovascular Health: Beetroot juice supplementation has been associated with reduced blood pressure, due to improved vasodilation from increased nitric oxide levels [4].
• Anti-Inflammatory Properties: Beets contain betalains, compounds with antioxidant and anti-inflammatory effects, which may help reduce inflammation [5,9].
• Cognitive Function: Improved blood flow to the brain from increased nitric oxide may support brain health and cognitive performance [6].
• Liver Health: Regular consumption of beetroot juice has been linked to lower triglyceride and bad cholesterol levels, supporting liver function [7,8].
Beetroot supplements are great to enhance athletic performance, particularly in high-intensity and endurance activities, through increased nitric oxide production. And with the addition of anti-inflammatory and cardiovascular benefits, beetroot juice and supplements have an overall health benefit. As with any supplement, it’s advisable to consult with a healthcare professional before incorporating beetroot products into your diet.
Usage Recommendations and Considerations
For optimal pre-workout benefits, consuming beetroot juice or supplementation approximately 90 minutes before exercise is recommended.
Precautions:
• Kidney Stones: Beets are high in oxalates, which can contribute to kidney stone formation in susceptible individuals.
• Allergies: Those allergic to beets should avoid supplementation.
• Supplement Interactions: Some studies suggest that combining beetroot with other supplements, like caffeine, may diminish its ergogenic effects [4].
**This is not intended to be medical advice.
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References
1. Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018 Aug 21;38:303-328. doi: 10.1146/annurev-nutr-082117-051622. PMID: 30130468.
2. Nyakayiru J, Jonvik KL, Trommelen J, et al. Beetroot juice supplementation improves high-intensity intermittent type exercise performance in trained soccer players. Nutrients. 2017;9(3):314. doi:10.3390/nu9030314 [PubMed Central PMCID: PMC5372977].
3. Rimer EG, Peterson LR, Coggan AR, Martin JC. Increase in maximal cycling power with acute dietary nitrate supplementation. Int J Sports Physiol Perform. 2016;11(6):715-720. doi:10.1123/ijspp.2015-0421 [PubMed: 26614506].
4. DeMartino CN, Kim JH, Moe GW. Clinical Implications of Dietary Nitrate Supplementation and Exercise in the Management of Hypertension. Curr Hypertens Rep. 2017;19(10):84. doi:10.1007/s11906-017-0776-x [PubMed: 28067808].
5. Hadipour E, Taleghani A, Tayarani-Najaran N, Tayarani-Najaran Z. Biological effects of red beetroot and betalains: A review. Phytother Res. 2020 Aug;34(8):1847-1867. doi: 10.1002/ptr.6653. Epub 2020 Mar 14. PMID: 32171042.
6. Wightman EL, Haskell-Ramsay CF, Thompson KG, Blackwell JR, Winyard PG, Forster J, Jones AM, Kennedy DO. Dietary nitrate modulates cerebral blood flow parameters and cognitive performance in humans: A double-blind, placebo-controlled, crossover investigation. Physiol Behav. 2015 Oct 1;149:149-58. doi: 10.1016/j.physbeh.2015.05.035. Epub 2015 May 31. PMID: 26037632.
7. Fateh HL, Rashid SA, Muhammad SS, Al-Jaf SH, Ali AM. Comparing effects of beetroot juice and Mediterranean diet on liver enzymes and sonographic appearance in patients with non-alcoholic fatty liver disease: a randomized control trials. Front Nutr. 2023 Aug 17;10:1181706. doi: 10.3389/fnut.2023.1181706. PMID: 37662597; PMCID: PMC10469647.
8. Šilhavý J, Mlejnek P, Šimáková M, Malínská H, Marková I, Hüttl M, Miklánková D, Kazdová L, Vrbacký M, Pecinová A, Mráček T, Pravenec M. Hypolipidemic Effects of Beetroot Juice in SHR-CRP and HHTg Rat Models of Metabolic Syndrome: Analysis of Hepatic Proteome. Metabolites. 2023 Jan 28;13(2):192. doi: 10.3390/metabo13020192. PMID: 36837811; PMCID: PMC9965406.
9. Martinez RM, Longhi-Balbinot DT, Zarpelon AC, Staurengo-Ferrari L, Baracat MM, Georgetti SR, Sassonia RC, Verri WA Jr, Casagrande R. Anti-inflammatory activity of betalain-rich dye of Beta vulgaris: effect on edema, leukocyte recruitment, superoxide anion and cytokine production. Arch Pharm Res. 2015 Apr;38(4):494-504. doi: 10.1007/s12272-014-0473-7. Epub 2014 Aug 31. PMID: 25173360.
10. Clifford T, Babateen A, Shannon OM, Capper T, Ashor A, Stephan B, Robinson L, O'Hara JP, Mathers JC, Stevenson E, Siervo M. Effects of inorganic nitrate and nitrite consumption on cognitive function and cerebral blood flow: A systematic review and meta-analysis of randomized clinical trials. Crit Rev Food Sci Nutr. 2019;59(15):2400-2410. doi: 10.1080/10408398.2018.1453779. Epub 2018 Jul 10. PMID: 29617153.
11. Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017 Jan 6;9(1):43. doi: 10.3390/nu9010043. PMID: 28067808; PMCID: PMC5295087.
