Many doping controllers were amazed during the 2012 Olympic Games in London. They were constantly coming across red-coloured urine samples, something they had never seen before. It soon became clear that this was a result of the use of beetroot juice, something that was the subject of the first investigations at the time. The effects of beetroot juice have since been studied extensively and the supplement has become a popular choice among professional and recreational athletes alike. But do all athletes benefit from this beetroot juice? And how exactly does this supplement contribute to improved performance? You will find answers to these questions in this blog.
In summary:
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Beet juice is rich in nitrate, which after various conversions in the body is responsible for a number of positive physiological reactions. This improves performance in a wide range of sports and activities.
- These effects are easily achieved by taking 1 Beet Shot (500mg nitrate) about 2 to 3 hours before the start of the competition. It is important not to use antibacterial mouthwash or chewing gum.
- Highly trained athletes seem to be slightly less sensitive to these positive effects. For them it is therefore important to slightly increase the dosage and duration of intake. 1 to 2 Beet Shots per day, for a period of 3 to 7 days in the run-up to an important competition is therefore the advice for very well-trained athletes.
What is the strength of nitrate in Beet juice?
Beetroot juice is rich in nitrate, the substance that is actually at the centre of potential performance enhancement. In addition to beetroot, green leafy vegetables such as rocket and spinach also contain a lot of nitrate. This nitrate is converted by bacteria in the mouth into the substance nitrite, which is converted into nitric oxide (‘NO’) not much later. This substance plays a role in many processes in the body, including the regulation of our blood pressure, the contraction of our muscles and the functioning of the mitochondria (the ‘powerhouses of the cells’). An increased NO concentration thus ensures better blood flow (oxygen-rich) and more powerful muscle contractions. The mitochondria also work more efficiently, which means they need less oxygen to deliver the same amount of effort, or a higher intensity can be achieved with the same oxygen intake.
What are the benefits of a consistent nitrate intake?
Thanks to these physiological effects, many studies also show effective performance improvements, both in endurance sports and during shorter, intensive efforts. This requires a dosage of at least 400 to 500 mg of nitrate per day. This corresponds to one Beet Shot per day or approximately 150 grams of nitrate-rich vegetables. However, because the amount of nitrate in vegetables varies greatly per season and depends on the soil from which it grows, you can never be sure of your exact nitrate intake this way. The amount of nitrate in our Beet Shot is standardised and monitored, so you can be sure that you are getting what you need.
How much nitrate should I take?
The nitrate studies also clearly show that the level of fitness seems to play an important role in the effectiveness of the supplement. The better someone's fitness level, the less effect beet juice/nitrate seems to have. It is therefore advisable for well-trained athletes to choose a relatively high dosage (800 to 1000 mg). This group can also benefit from ‘recharging’ nitrate by taking 1 or 2 Beet Shots per day for 3 to 7 days. For maximum effect, make sure you always take the last dose 2 to 3 hours before the start of your competition. Finally, make sure you do not use an antibacterial mouthwash or chewing gum before or after taking the Beet Shot(s). Because the bacteria in your mouth are necessary for the initial conversion of nitrate, the supplement loses its effectiveness if these bacteria are killed shortly before or after ingestion.
