HDN Blog Page
The Power of Beetroot: Boosting Endurance Performance Through Better Blood Flow
By Bob Francis, CSN, CPT, USA Cycling Coach
High Desert Nutrition & the High Desert Performance Institute
Beetroot, a vibrant red root vegetable, has gained attention among endurance athletes for its remarkable health benefits, particularly its ability to enhance blood flow and boost performance. Packed with nitrates, antioxidants, and essential nutrients, beetroot offers a natural edge for runners, cyclists, and other endurance enthusiasts. Here’s a closer look at how beetroot can elevate athletic performance by opening up blood vessels and supporting overall health.
One of beetroot’s standout benefits is its high nitrate content. Dietary nitrates are converted into nitric oxide in the body, a molecule that relaxes and widens blood vessels, improving blood flow and oxygen delivery to muscles. For endurance athletes, this means enhanced stamina and reduced fatigue during prolonged exercise. A 2017 study published in Nutrients found that beetroot supplementation improved time-to-exhaustion in runners by 15%, thanks to better oxygen efficiency. By dilating blood vessels, beetroot allows muscles to work harder for longer, making it a game-changer for marathons, triathlons, or cycling events.
Beyond nitrates, beetroot is rich in betalains, powerful antioxidants that reduce inflammation and protect blood vessels from oxidative stress. Intense endurance exercise can cause inflammation, which impairs recovery and performance. Betalains help counteract this, supporting faster recovery and reducing muscle soreness. This allows athletes to train consistently without prolonged downtime. Additionally, beetroot’s folate and manganese support energy metabolism, ensuring muscles have the fuel needed for peak performance.
Improved blood flow from beetroot also benefits cardiovascular health, a critical factor for endurance athletes. Nitric oxide lowers blood pressure and enhances heart efficiency, reducing the strain of intense workouts. A 2018 study in the Journal of the American College of Nutrition showed that beetroot juice lowered blood pressure and improved exercise capacity in athletes, highlighting its dual role in performance and heart health.
To reap these benefits, athletes can consume beetroot juice, powder, or whole beets. A typical dose is 500 mg of nitrates (about 250–500 ml of beetroot juice) taken 2–3 hours before exercise. Consistency is key, as regular intake maximizes nitrate levels and vascular benefits. Special Offer:
Beetroot from High Desert Nutrition (60 Capsules/1200mg)
Incorporating beetroot into an athletic diet is simple and effective. Whether blended into smoothies, roasted as a side, or sipped as juice, this superfood can unlock new levels of endurance by opening blood vessels and fueling performance. For athletes aiming to push their limits, beetroot is a natural, powerful ally.
_______________________________________________________________________________________________
Is your sports drink healthy?
By Bob Francis, CSN, CPT, USA Cycling Coach
High Desert Nutrition & the High Desert Performance Institute
For instance, market analyses project growth from $27.22 billion in 2021 to $36.35 billion by 2028, with a CAGR of 4.2%, fueled by demand for hydration and performance-enhancing beverages. However, a significant portion of this market involves products with substantial sugar levels, often comparable to or slightly less than sodas, raising concerns about their health implications.
-
Balanced Electrolyte Blend: Packed with sodium, potassium, and magnesium, Hydration Plus mirrors what you lose in sweat. This isn’t a one-size-fits-all sugar bomb—it’s a precise mix designed to keep your body in equilibrium, no matter how long you’re out there.
-
Performance Boost: By replenishing glycogen stores and delaying fatigue, this product helps you maintain intensity during training or racing. Sip it before and mid-workout, and you’ll feel the difference in your stamina and focus.
-
Recovery Support: Post-effort hydration is just as critical. Hydration Plus Electrolyte helps restore what you’ve lost, speeding up recovery so you’re ready for the next challenge. Mix it with water after a long run or ride, and your muscles will thank you.
-
Tested by Athletes: High Desert Nutrition doesn’t mess around. Their supplements are vetted by endurance athletes over 50 who train hard and live healthy. Plus, they’re made in an FDA-registered, CGMP-certified facility in the USA, so you know you’re getting quality you can trust.
-
Pre-Workout: Start hydrated. Mix a serving with water 2-4 hours before your session to prime your body. Aim for 10-20 ounces, depending on your size (roughly 2-4 ml per pound of body weight).
-
During Exercise: Sip consistently—about 500 ml (one standard bike bottle) per hour of effort. For longer or hotter sessions, adjust based on your sweat rate. The electrolytes keep you balanced without overloading your stomach.
-
Post-Workout: Rehydrate and recover. Mix a serving with 20-30 ounces of water to replace fluids and electrolytes lost. Pair it with a snack or meal to kickstart muscle repair.
-
Know Your Sweat Rate: Weigh yourself before and after a session (without clothes) to estimate fluid loss. For every pound lost, aim to drink 20 ounces to catch up.
-
Monitor Conditions: Heat, humidity, and altitude crank up your fluid needs. Adjust your intake accordingly.
-
Listen to Your Body: Craving salt? Feeling sluggish? These are clues you might need more electrolytes.