The Benefits of Beetroot Juice in Athletic Performance - Coursework Example

Beetroot Juice and Athletic Performance Introduction It has for long been documented that diets rich in vegetables have immense benefits to the cardiovascular system. These benefits are partly due to the high nitrate content of most vegetables. Whereas nitrates are found in nearly all vegetables, it’s been found to be particularly abundant in beetroot juice and green leafy vegetables. Besides nitrates, beetroot juice is also rich in antioxidants, betaine and polyphenols (Demont, 2004, p.17). Nitrates have been found to helpful in lowering blood pressure thereby protecting the heart. Studies by Vanhatalo et al (2010, p.1123) have also found it to play a great role in reducing heart pressure and the amount of oxygen utilized during exercises and hence can play an essential role in improving athletic performance. This essay sets out to review recent research findings on the benefits of beetroot juice and evaluate how these nitrates found in beetroot juice enhances athletic performance. Beet root Juice and Body Performance A study carried out by Larsen (2007, pp.149-159) revealed that consuming large doses of pharmaceutical sodium nitrate resulted in a lower oxygen use during. The nitrate supplements were found to improve exercise regime through uptake of less oxygen. It’s long been recognized that increase in work rate is linearly related to oxygen uptake and this is one relationship that cannot be reversed. The findings hence were ground braking in that it showed the reverse of what normally is the norm. Similar studies were done with an aim of validating the results of the study carried out by Larsen et al, but this time the nitrate supplements were substituted with nitrate rich beetroot juice study. The aim was basically to find out whether the same effect observed using supplements which are essentially drugs can be replicated with beetroot juice which in itself is natural food product which can be readily and easily be included in the diet. This study, carried out by bailey et al (2010, pp.135-148) evaluated the effect of beetroot juice consumption for six days on the oxygen cost of moderate- and high-intensity exercise, blood pressure, and plasma nitrite concentrations. The study revealed that participants exhibited significantly low oxygen usage in the course of moderate to intense exercises. The oxygen update was reduced by 19% whereas the time taken before exhaustion sets in during the course of exercise increased by 17%. Overall, plasma nitrate concentration was found to be higher while blood pressure was low in all the participants. The researchers conducted a follow-up study to determine the mechanisms through which intake of beetroot juice lowered the oxygen cost of moderate-intensity exercise and increased the tolerance time of high-intensity exercise. It was found out that Beetroot juice intake doubled the plasma nitrite concentration and also decreased the oxygen use and rate of phosphocreatine (a substance that help the body produce muscular energy) breakdown during low- and high-intensity exercise. This further validated a similar study done by Webb et al (2008, pp.784-790) A study carried out by Exeter University (Ferguson, 2013, pp.547-557) also found out that beet root juice helps in boosting stamina and can help one to exercise for up to 16% longer. This was found to be due to the nitrates contained in beetroot juice which leads to reduction in the uptake of oxygen in the human body which results into exercises being less tiring. The study revealed that drinking beetroot juice reduced the oxygen uptake to a level that cannot be achieved by any other means, even training. It can hence be useful in aiding individuals or patients with impeded oxygen levels or compromised circulation. Beetroot juice has also been found to play a great role in reducing blood pressure. A study done by Wyllie et al (2013, p.335) revealed that people suffering from high blood pressure reported a reduction in their blood pressure after drinking beetroot juice.iit revealed that nitrate is the special ingredient in beetroot that helps in lowering blood pressure and hence may also help in fighting diseases of the heart. Indeed, clinical trials (Bian, Doursout & Murad, 2008, pp.394-310) have presented a solid basis for encouraging individuals suffering from cardiovascular diseases and other situations in which increased nitric oxide may be advantageous to consume beetroot juice. These findings were consistent with an earlier study carried out by Muggeridge et al (2008, pp.143-150) that suggested the significant impact on physiology resulting from intake of beetroot juice. It was reported that drinking 2 cups of beet root juice lowered blood pressure in healthy volunteers by almost 10 points. Lansley et al (2011, pp.591-600) carried out a study determine whether the physiological effects including reduced blood pressure, low oxygen usage during exercise and increased tolerance to high-intensity workout resulting from beetroot juice intake are due to the juice’s high nitrate content or other factors. This was done by giving two different groups of participant’s nitrate-depleted beetroot juice and nitrate-rich beetroot juice. The study revealed that the group taking nitrate rich juice exhibited significantly high plasma nitrite concentration and their blood pressure was reduced by 4% which are consistent with a study carried out by Kelly (2003, pp.73-83). It further revealed that their oxygen usage in the course of running reduced by 12% and time before exhaustion sets in was further increased by 15% compare to the group that took nitrate depleted juice. These outcomes indicated that the positive physiological effects of beetroot juice ingestion are as a result of high nitrate content rather than other factors. In light of athletic performance, these findings are important in that they signify that an athlete can perform for a longer time while using much oxygen. This is especially good news for long distance runners. According to Engan (2012, pp.53-59), It’s appears that the reduction in blood pressure and the oxygen usage during exercise resulting from beetroot juice is due to the metabolic conversion of inorganic nitrate to bioactive nitrite and then nitric oxide, a compound that regulates many of the processes that are essential to exercise performance. The human body converts nitrates into nitric oxide, a gas that causes blood vessels to relax and widen, by a process known as vasodilation. This according Knowles & Moncada (1992, p.400) and Petróczi & Naughton (2010, pp.6-7) enables more oxygen-rich blood to flow through the body muscles, the more the oxygen reaches these muscles, the longer they’re able to perform for longer durations and at high intensity. These are factors that can enhance athletic performance especially for athletes competing in high intensity exercises like swimming or long distance running. Beetroot juice further contains quercetin polyphenols and resveratrol, which are compounds associated with increase in aerobic capacity. This is especially important for athletes because increased aerobic capacity leads to greater performance. Beet root juice hence present a better alternative for enhancing performance among athletes and is also a safer alternative compared to anabolic steroids and other synthetic drugs which according to Pedersen (2005, pp.65-66), have led to most athletes being banned from competitive sports. Conclusion Based on the studies so far done on the benefits of beetroot juice, the results suggest that dietary nitrate supplementation has the potential to improve performance and hence present a practical and meaningful benefit for athletic performance. Reduced blood pressure and decreased oxygen intake coupled by increased endurance and increased tissue oxygenation are all factors that may prove advantageous in athletic setting. Athletes have long tried to trigger vasodilation with various banned substances, including hypertension drugs and anabolic steroids over the years. It now appears that simply consuming large amounts of vegetables that are high in nitrates, such beetroot juice that can offer the same performance boost. This is especially so given that naturally occurring nitrates in beetroot juice are classified under food substances and hence cannot be considered illegal stimulants. Although loading up on nitrates isn’t without its risks especially as regards synthetically produced nitrates because extended vasodilation can cause blood pressure to drop, while overconsumption can result in cardiovascular collapse, coma, and death. It is worth noting that taking them in their most natural form presents no harm to the human body. It’s also worth noting that continual use of synthetic nitrates can cause the body to stop making nitric oxide, which the body produces naturally to regulate blood pressure, a condition that can cause high-blood-pressure. This is not possible with naturally occurring nitrates in beetroot juice. Beetroot juice hence present a cheaper, legal and natural option for increasing the performance of athletes competing in high intensity exercises. References Bailey, SJ., Fulford, J, Vanhatalo, A, Winyard, P. 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