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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

Published July 20, 2025

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.

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Is your sports drink healthy?


By Bob Francis, CSN, CPT, USA Cycling Coach
High Desert Nutrition & the High Desert Performance Institute

Published April 2, 2025

Recent research on the sports drink market highlights a growing tension between the marketing of these products as healthy hydration options and their high sugar content, which may undermine their purported benefits. Studies indicate that the global sports drink market is expanding rapidly, driven by increased health consciousness, fitness trends, and participation in sports activities. 

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.

Research, such as a systematic review from 2023, explores the relationship between sports drinks and healthy behavior, particularly among adolescents. It finds that sports drinks, marketed for their electrolyte and hydration benefits, contain high levels of added sugars—typically 21-36 grams per serving—contributing to approximately 26% of sugar-sweetened beverage intake in this demographic. This review concludes that for non-athletes or those engaging in less than an hour of vigorous activity, water is a superior hydration choice, as the sugar in sports drinks provides unnecessary calories linked to weight gain, obesity, type 2 diabetes, and dental erosion. The study emphasizes that while sports drinks may benefit elite athletes during prolonged, intense exercise, their widespread consumption by casual users or children does not align with health goals, suggesting a need for clearer labeling and public education.

Another study from 2018, published in Pediatrics, reinforces this by examining adolescent consumption trends in the U.S. It notes a shift from sodas to sports drinks in schools, despite similar sugar content, driven by perceptions of healthiness due to marketing emphasizing electrolytes and performance. The research highlights that the average teenager does not require electrolyte replenishment at the level provided by these drinks, and the added sugars negate hydration benefits for most users, contributing to health risks rather than mitigating them.

Market-focused analyses, such as those from 2024, reveal that consumer demand is pushing manufacturers to innovate with lower-sugar or natural-ingredient options, like coconut water or plant-based formulations, in response to health concerns. However, traditional high-sugar sports drinks remain dominant, with companies leveraging celebrity endorsements and athletic associations to maintain their "healthy" image. Studies critique this marketing strategy, noting that it obscures the reality of sugar content—often 70% of a typical soft drink’s level—contradicting the hydration and wellness narrative.

In summary, research paints a picture of a sports drink market thriving on a paradox: products promoted as healthy hydration solutions frequently contain high sugar levels that conflict with their stated benefits, particularly for non-athletes. While effective for specific athletic contexts, their broader consumption is linked to adverse health outcomes, prompting calls for reform in marketing practices and product formulation to better align with genuine health needs.

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The Importance of Hydration for Endurance Athletes: How High Desert Nutrition’s Hydration Plus Electrolyte Can Help You Thrive
By Bob Francis
Feb 28, 2025


For endurance athletes—whether you're a marathon runner, cyclist, triathlete, or ultra-endurance competitor—hydration is more than just a buzzword. It’s the foundation of peak performance, sustained energy, and effective recovery. When you’re pushing your body to its limits over hours of grueling effort, even small dips in hydration can make the difference between crossing the finish line strong or fading before the end. Let’s explore why hydration is critical for endurance athletes and how High Desert Nutrition’s Hydration Plus Electrolyte can be your secret weapon to stay in the game.


Why Hydration Matters for Endurance Athletes
Endurance sports demand a lot from your body. As you sweat through long training sessions or races, you’re losing water and essential minerals that keep your muscles firing, your heart pumping, and your mind sharp. Research consistently shows that losing just 2% of your body weight in fluid—say, 3 pounds for a 150-pound athlete—can tank your endurance, increase fatigue, and slow your reaction time. That’s not a lot of wiggle room when you’re logging miles or climbing hills.
Water alone isn’t enough. While it replaces fluid volume, it doesn’t address the electrolytes—sodium, potassium, magnesium, and more—that you lose through sweat. These minerals regulate muscle contractions, nerve function, and fluid balance. Without them, you risk cramps, sluggishness, or even more serious issues like hyponatremia (low blood sodium), which can derail your performance and health.
For endurance athletes, hydration isn’t just about quenching thirst—it’s about maintaining a delicate balance. You need to replace what you lose, when you lose it, to keep going strong. That’s where a smart hydration strategy comes in, and products like High Desert Nutrition’s Hydration Plus Electrolyte are designed to make it happen.


The Science of Sweat and Electrolytes
Every athlete sweats differently. Some drip lightly, while others leave salt stains on their gear. The average sweat rate during endurance exercise can range from 0.5 to 2 liters per hour, and with that sweat, you’re losing sodium (200-2000 mg per liter), potassium, and magnesium. Hot or humid conditions crank those losses even higher. If you don’t replenish these electrolytes, your body starts to struggle: muscles tighten, energy dips, and focus wavers.
Electrolytes do more than just prevent cramps. Sodium helps your body retain water, ensuring you stay hydrated rather than just flushing fluids through. Potassium supports muscle and nerve function, while magnesium aids energy production and recovery. For endurance athletes, keeping these in check can delay fatigue, maintain intensity, and get you back on your feet faster after a tough effort.


Enter High Desert Nutrition’s Hydration Plus Electrolyte
High Desert Nutrition gets it—endurance athletes need hydration that works as hard as they do. Their Hydration Plus Electrolyte is formulated specifically to support optimal performance, with a patented balance of electrolytes that tackles dehydration head-on. Here’s how it stands out:
  • 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.
How to Use Hydration Plus Electrolyte in Your Routine
Hydration isn’t a set-it-and-forget-it thing—it’s a strategy. Here’s how to weave Hydration Plus Electrolyte into your endurance game plan:
  • 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.
Beyond the Bottle: Hydration Tips for Endurance Success
Hydration Plus Electrolyte is a powerhouse, but it’s part of a bigger picture. Pair it with these habits to maximize your endurance:
  • 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.
Final Thoughts
Hydration isn’t optional for endurance athletes—it’s your lifeline. High Desert Nutrition’s Hydration Plus Electrolyte takes the guesswork out of staying balanced, delivering the right mix of electrolytes to fuel your performance and recovery. Whether you’re chasing a PR, tackling an ultra, or just grinding through a tough training block, this product has your back. So, fill your bottle, hit the road, and keep pushing—because with the right hydration, there’s no limit to how far you can go.