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Whole beetroot consumption acutely improves running performance.

Margaret Murphy1, Katie Eliot, Rita M Heuertz

  • 1Department of Nutrition and Dietetics, Saint Louis University, 3437 Caroline Street, St Louis, MO 63104, USA.

Journal of the Academy of Nutrition and Dietetics
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Consuming whole beetroot, a source of dietary nitrate, enhanced running performance in a placebo-controlled study. This suggests vegetables are a safe and effective way to boost endurance.

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Area of Science:

  • Sports Science
  • Nutritional Science
  • Human Performance

Background:

  • Dietary nitrate intake is known to improve exercise performance.
  • Nitrate consumption has been linked to adverse health effects, except when derived from vegetables.
  • Whole vegetables, like beetroot, are a potential source of nitrates for performance enhancement.

Purpose of the Study:

  • To investigate if whole beetroot consumption improves endurance exercise performance.
  • To assess the effects of beetroot-derived nitrate intake on running velocity and perceived exertion.

Main Methods:

  • A double-blind, placebo-controlled, crossover study involving 11 recreationally fit participants.
  • Participants completed two 5-km treadmill time trials.
  • Trials involved consuming either baked beetroot (200g, ≥500mg nitrate) or a placebo 75 minutes prior to exercise.

Main Results:

  • Mean running velocity showed a trend towards improvement after beetroot consumption (P=0.06).
  • Running velocity was significantly faster by 5% during the final 1.8 km of the 5-km run with beetroot (P=0.02).
  • Rating of perceived exertion was lower during the final 1.8 km with beetroot consumption (P=0.04), with no differences in heart rate.

Conclusions:

  • Consumption of nitrate-rich whole beetroot significantly improves running performance in healthy adults.
  • Whole vegetables, such as beetroot, are recommended for athletes seeking performance benefits from nitrates.
  • This approach mitigates potential adverse health effects associated with nitrates from other sources.