There are a lot of foods that get touted as the ideal ‘workout diet’. Usually things with ‘high protein’ or ‘low carb’ attached to the name. But what diet culture often fails to take into account is the complexity of the human body and the many nutritional demands that need to be met by someone who exercises regularly. One of the less celebrated foods that could be your next workout meal favourite is the humble beetroot.
Sweet and versatile, beets can be enjoyed in a variety of dishes and both their raw and cooked forms. They’re known for their earthy flavour and aroma and while being delicious, they’re also packed with nutritional goodness. According to data from the US Department of Agriculture (USDA) beetroots contain amounts of almost all necessary daily minerals and vitamins.
At 44 calories per 100 gms and only 0.2 gms of fat, it’s a great addition to any diet. It also has 2 gms of fibre, 80 micrograms of folate which is approximately 20% of the (Daily Value) DV as well as high levels of Manganese, Potassium, Vitamin C, Vitamin B6 and Iron, all of which contribute to a healthy workout diet.
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Here are 6 reasons to eat more beetroot while exercising:
1. Lowering Blood Pressure:
Beetroot can reduce high blood pressure. As per a study by Frontiers in Nutrition, this is attributed to its rich nitrate content, which enhances the body's production of nitric oxide. Nitric oxide, a naturally occurring gas in the body, signals blood vessels to widen, promoting increased blood flow and a subsequent reduction in blood pressure. As such, incorporating beetroot into one's diet can serve as an effective supplement for both preventing and managing certain cardiovascular conditions.
2. Heart Health Support:
Beetroot offers valuable support for individuals with heart issues, but can also help in enhancing heart health for those who work out regularly. The nitrate levels in beetroot are associated with enhanced muscular power, including the heart muscles. A study published in the National Library of Medicine found that drinking a glass of beetroot juice improved muscle power the submaximal aerobic endurance.
3. Enhanced Exercise Performance:
Nitrates are to thank once again in this case and lead beetroot to aid with improved exercise performance. As per a 2017 study beetroot juice elevates nitric oxide (NO) levels, playing a multifaceted role in enhancing blood flow, facilitating gas exchange, promoting mitochondrial biogenesis and efficiency, and fortifying muscle contraction. The increased oxygen circulation to muscles allows for sustained performance and overall enhanced exercise performance.
4. Maintaining Healthy Potassium Levels:
Including beetroot in your diet helps maintain healthy potassium levels. Potassium deficiency can lead to fatigue, digestive issues, and weakness. With 100 grams of beetroot containing 325 mg of potassium as per the USDA (the average RDA for adults is 2,600 mg for women and 3400 mg for men), incorporating it into your diet can bring about improvements in these areas.
5. Anti-Inflammatory Properties:
Belatins are the primary water-soluble nitrogen-containing pigment in beetroot which exhibits significant antioxidant, anti-inflammatory, and anti-fatigue properties as per a 2023 report. Supplementing with betalains has the potential to alleviate oxidative stress, inflammation, and fatigue induced by exercise, particularly in competitive athletes
6. Fibre Rich:
Both beet greens and beet roots serve as excellent sources of dietary fibre with 2.8g per 100 gms of beets as per the USDA. The high fibre content aids digestion by promoting the growth of beneficial gut bacteria. This increase in dietary fibre can be beneficial for conditions related to the digestive system, help ease irregularities and soothe the gut.