In this article, you will learn why beetroot is popular among professional athletes, how it can affect your performance and how you can best integrate it into your everyday life.
Why beetroot?
The red tuber is not only colorful, but also chock-full of nutrients. Particularly interesting for athletes: beetroot contains high amounts of nitrate. This nitrate is converted in the body into nitric oxide (NO), which in turn plays an important role in expanding blood vessels. The improved blood flow allows your muscles to absorb more oxygen and nutrients during exercise.
In addition, beetroot is rich in antioxidants, potassium, magnesium and vitamin C – all substances that can support your regeneration and strengthen your immune system.
Scientifically proven: More power through beetroot
Studies have shown that beetroot can actually improve athletic performance. The effect can be particularly noticeable in endurance sports such as road cycling , where every second counts.
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Less oxygen consumption : A study from the Journal of Applied Physiology shows that after consuming beetroot juice, athletes require less oxygen to perform the same amount of power. This means you can last longer before fatigue sets in .
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Better peak power : Another study found that peak power increases with intense effort, so you could have a decisive advantage on the final climb or in a sprint to the finish .
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Faster recovery : The tuber's antioxidant properties can help reduce muscle damage and shorten recovery time .
How to Use Beetroot
To benefit from the advantages of beetroot, it is important to use it correctly. Here are a few tips:
1. Beetroot juice
The classic among athletes is beetroot juice. If you drink it around 2-3 hours before your ride, it will have the best effect. A quantity of 250 to 500 ml is often described as effective in studies.
2. Beetroot powder
Beetroot powder is a practical alternative when you're on the go or traveling. You can stir it into water or smoothies.
3. Fresh in the Kitchen
If you prefer something more natural, incorporate fresh beetroot into your diet. Whether as an oven-baked vegetable, in salads or as a soup – there are no limits to creativity.
Are there any side effects?
Although beetroot has many benefits, it is not suitable for everyone. Some people are sensitive to the oxalates it contains, which can increase the risk of kidney stones if consumed in excess. Pink urine (so-called "beeturia") is also a harmless but common side effect.
If you want to try beetroot, it's best to start with small amounts to see how your body reacts.
Conclusion: A natural turbo for racing cyclists
Beetroot has established itself as a valuable support in professional sport - and for good reason. It improves oxygen supply, increases performance and supports regeneration. For you as a racing cyclist, the tuber can be a real game changer.
Why don't you just give it a try? Whether as a juice, powder or fresh - you'll feel the effect after just a few training sessions. And who knows: Maybe you'll be the one to bring home the KOM in your next Strava session.
Your next trip is waiting – and beetroot could be your secret recipe!
