Beet root & veggies for strength & power?!

Beet juice & veggies for strength & power gains?!

We always hear how good veggies are for our health but we rarely associate them with increased exercise performance, until now 😉

A new meta analysis of 19 crossover randomized control studies examined the effects of nitrate (beet root juice) supplementation on muscle power in 268 participants. (J Int Soc Sports Nutr. 2021.)

Nitrate supplementation was found to have a small-to-medium effect on increased muscle power of 5%. (muscle strength represents the capacity to produce force, muscle power is the product of the force and velocity of muscle contraction.)

Nitrates break down into nitrites, which circulate in the body and are turned into nitric oxide (NO). NO promotes vasodilation and improves blood flow to skeletal muscles.

They improve the efficiency of skeletal-muscle contraction by reducing the oxygen cost of exercise. The muscles can therefore perform more work per unit of time for the same energy cost.

Does this finally make some of want to eat your veggies? Get the most out of your diet and training, send me a message today for personal training, nutrition counseling and online coaching 💪🏼

Noahjobin.com Health Specialist

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National Academy of Sports Medicine