Beetroot, the natural ingredient that spurred on our athletes, is thought to have wider health benefits
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| Juiced up: David Weir's performance at the Paralympics, where he won four gold medals, was helped by a regular intake of beetroot juice |
6:14PM BST 16 Sep 2012
As revealed in The Daily Telegraph last week, David Weir’s haul of four Paralympic gold medals was powered by a secret ingredient that is completely legal, scientifically proven to improve sporting performance, and has even been referred to as “legal blood doping”. What could this revolutionary aid be? Beta vulgaris – the simple beetroot.
Weir’s admission that he gulped down a slug of the plant’s juice during the
marathon – rugby player Ben Foden and marathon runner Helen Davies are also fans
– follows studies that suggest the “super root” can help more average athletes,
too.
Rich in potassium, antioxidants and folic acid, beetroot was found to lower
blood pressure back in 2008, by scientists at Barts and the London School of
Medicine. In 2009, a University of Exeter study published in the Journal of
Applied Physiology found that drinking 500ml of beetroot juice before exercise
improved stamina. A second Exeter study last year found that cyclists could
shave seconds off their time – similar benefits were found for runners in a US
study published in the Journal of the Academy of Nutrition and Dietetics in
April.
“We found this works most effectively in high-intensity exercise, typically
races that last up to 30 minutes,” says Prof Jones (who tweets under the name
@AndyBeetroot). He says your average runner might feel the benefits of beetroot
more than elite athletes whose muscles are already efficient.
However, those eager to achieve a new personal best would need to eat four or
five beetroot to make a difference. Pickled or boiled beetroot is of limited
value, unless you drink the water it is boiled in. A similar problem exists with
supplements, with eight to 10 capsules needed daily.
Which is why experts say the best way to get the benefits is to drink the juice. “Shots” containing 7cl of concentrated juice, and 0.4g of nitrate, have been developed as a sports drink and for use in studies, by the James White drinks company in Ipswich. Managing director Lawrence Mallinson, who supplied shots to Team GB, says that beetroot juice now accounts for half of the firm’s £5 million turnover.
You would need to drink about 500ml (half a litre) of ordinary strength juice
to get the same nitrate levels. Consuming this amount of beetroot juice has no
side-effects, says Prof Jones – other than turning your urine pink.
The benefits may go beyond track and field, according to Ben Benjamin, professor of medicine at Torbay Hospital. He says that, though more research is needed, 500ml of ordinary-strength juice daily could mean that frail, elderly people could get out of a chair without feeling breathless, or walk upstairs by themselves.
Prof Jones agrees: “This is one of the sports nutrition stories of the decade. It transcends performance – we can use it to improve health.”
Beet It sports shots: beet-it.com. Organic, standard strength beetroot juice is also made by Biotta (biotta.ch), available online. To make your own, try videojug.com/film/how-to-make-beetroot-juice
Which is why experts say the best way to get the benefits is to drink the juice. “Shots” containing 7cl of concentrated juice, and 0.4g of nitrate, have been developed as a sports drink and for use in studies, by the James White drinks company in Ipswich. Managing director Lawrence Mallinson, who supplied shots to Team GB, says that beetroot juice now accounts for half of the firm’s £5 million turnover.
The benefits may go beyond track and field, according to Ben Benjamin, professor of medicine at Torbay Hospital. He says that, though more research is needed, 500ml of ordinary-strength juice daily could mean that frail, elderly people could get out of a chair without feeling breathless, or walk upstairs by themselves.
Prof Jones agrees: “This is one of the sports nutrition stories of the decade. It transcends performance – we can use it to improve health.”
Beet It sports shots: beet-it.com. Organic, standard strength beetroot juice is also made by Biotta (biotta.ch), available online. To make your own, try videojug.com/film/how-to-make-beetroot-juice
http://www.telegraph.co.uk/health/dietandfitness/9546330/Beetroot-juice-may-help-beet-your-best.html
