Does consuming beetroot juice help in muscle recovery post-workout?

Beetroot juice can be consumed either prior to the workout or post-workout, according to many studies

beetroot and beetroot juice

Beetroot juice is a nutritious energy drink that can either be consumed before or after workouts, and as simply part of the regular diet. The juice serves many purposes for it has plenty of iron, magnesium and folate, among antioxidant properties.

Ray Bass, certified fitness trainer and wellness editor at mindbodygreen, pondered over when exactly the juice is most beneficial to people who workout. In a conversation with Bass, medical expert Jaime Schehr said that people should be mindful of any juice with added sugars.

On the question of whether beet juice works best to replenish the body pre-workout or post-workout, Schehr added that it’s a mixed bag and the claims are by no means guaranteed. Her recommendation is that beet juice should be consumed post-workout, especially during intervals of repetitive exercises.

Potential post-workout drink

According to one research paper by Northumbria University in England, beetroot juice can possibly help muscles recover faster after a strenuous workout session.

Twenty participants were segregated into three groups. One of them consumed 250 ml of beetroot juice, the second group had 125 ml of the beetroot juice and the last group was given a placebo. The participants were asked to take the juice 24 hours or 48 hours after performing 100 drop jumps.

The results showed that the group that had the highest dosage had reported the fastest rate of muscle recovery, compared to people in the placebo group. Since oxidative stress can occur as a result of high-intensity exercises, it causes inflammation and the spread of free radicals. However, the nitrate component of the juice has the potential to bring down some of the inflammation after completing a tiresome workout.

Potential pre-workout drink

Nitric oxide has many functions in the body such as increasing blood flow, gas exchange and rejuvenates the muscles. Some studies suggest that athletes could use this to their advantage and enhance their performance naturally, especially the cardiorespiratory endurance aspect of the physical activity at hand.

Researchers based in Spain identified 23 articles from online databases to accurately understand what boosts cardiorespiratory endurance.

“The available results suggest that supplementation with beetroot juice can improve cardiorespiratory endurance in athletes by increasing efficiency, which improves performance at various distances, increases time to exhaustion at submaximal intensities, and may improve the cardiorespiratory performance at anaerobic threshold intensities and maximum oxygen uptake (VO2max),” the researchers said.

Source: Medical Daily