Drew Mulvey MS, CDN, CNS, CLT, PNL1
These aren’t just pretty in color! When I see the glowing red/pink color I think of all the nutrients and antioxidant protection I am getting from as I drink it. Did you know that beets are also one of the best foods for muscle recovery and athletic performance? Check out why!
Arginine
Arginine is a precursor to the compound nitric oxide. This is an important component for muscle recovery as it helps to dilate the blood vessels and deliver nutrients to muscles and organs quicker. This is also a precursor to an important compound, nitric oxide.
Nitric oxide has been show to:
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Improve blood flow regulation.
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Improve muscle contractility.
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Improve mitochondrial respiration (the body’s ability to produce energy.)
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Reduces blood pressure.
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Increase oxygen and nutrient transport to the muscles and organs.
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Enhance athletic performance.
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Repair of skeletal muscle by regeneration after muscle damage has occurred. AKA, it helps with recovery after performance. 1
Hormonal Balance
According to traditional chinese medicine, beets are important for stimulating the spleen qi and nourishing the body. This can be incredibly important as overstressing the body can imbalance this. Symptoms can include indigestion, brain fog and stagnated blood. As this can be calming to the body, it may be important for hormonal balance as this may decrease stress placed on the adrenals. By decreasing the demands on the body from stress, this may in turn help to balance hormones.
Antioxidants
Why is this an important aspect? Last week I talked about the power of antioxidants. In fact, if antioxidant status is not ideal, it can inhibit calcium channel proteins and sodium and potassium pumps, important for muscle contraction and extension, from functioning properly leading to fatigue earlier. I did mention that it is important to have a LITTLE oxidation taking place as this a byproduct of mitochondrial function. In layman’s terms, the ability of the body to produce energy effectively. Therefore, there needs to be a balance not to override the system. A recent article stated
“In unfatigued muscles an optimum level of ROS is necessary for muscle fibers to generate 100% of their maximal isometric force production. Conversely, if the levels of ROS increase above a certain point, the muscles’ ability to generate force decreases. 41”
“This secondary inflammatory response may, therefore, accentuate the loss of force production and the decreased range of motion and seems to be strongly involved in delayed-onset muscle soreness (DOMS), which ultimately affects exercise performance.” 1
Beets have a high concentration of polyphenols. Some of these include gallic acid, which may help to improve insulin sensitivity and glucose control. This is incredibly important for endurance athletes as the stress from training and increase in cortisol levels can impair the cells ability to uptake insulin and blood glucose. This can in fact increase oxidative damage in the body and lead to unintended weight gain. Other polyphenols that are of great interest in beets are betalains, which give these beets their red pigment. These may account for beets ability to improve athletic performance and protect against oxidative stress due to their potent antioxidant and antiinflammatory potential.
Beets are also another amazing source of a compound known as betaine. Betaine is a compound created from the B vitamin choline, which can also be found in egg yolks. This is not only beneficial for the production of dopamine (important for sleep, focus, appetite, and mood) but also as a potent antiinflammatory. In a recent study done on young soccer players, those supplemented with betaine increased 1 RM, VO2 max (a measure of an athlete’s aerobic capacity, fitness and peak power), muscle strength and sprint intervals.
Add this as a powder to your post workout smoothie, juice them and add them as a carbohydrate serving for post-workout recovery, or roast them with some sweet potatoes and carrots to make your hormones dance! The brand I personally like is Humann Beet Root Powder. This can be purchased on my dispensary!
Want to know more about how to use the power of whole food nutrition to optimize your athletic performance? Check out my free EBook “Best Foods For Female Athletes for Athletic Performance.”
Best Foods For Female Athletes For Athletic Performance
References:
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Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ. Effects of Beetroot Supplementation on Recovery After Exercise-Induced Muscle Damage: A Systematic Review. Sports Health. 2022 Jul-Aug;14(4):556-565. doi: 10.1177/19417381211036412. Epub 2021 Aug 16. PMID: 34399653; PMCID: PMC9214898.
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Pitchford, P. 1993. Healing with Whole Foods. North Atlantic Books.
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Nobari, H., Cholewa, J.M., Castillo-Rodríguez, A. et al. Effects of chronic betaine supplementation on performance in professional young soccer players during a competitive season: a double blind, randomized, placebo-controlled trial. J Int Soc Sports Nutr 18, 67 (2021). https://doi.org/10.1186/s12970-021-00464-y
