Beetroot juice is able to increase muscle strength during training. The statement comes from a study published in the journal Acta Physiologica. It all happens thanks to nitrate — the active molecule found in this vegetable. Other studies had already proven benefits of nitrate for physical conditioning, and this new article comes to strengthen the theories.
- Is it worth doing physical exercise when you are tired?
- Exercise routine divided into short workouts brings good results
To arrive at this finding, the team tracked the distribution of ingested nitrate through saliva, blood, muscle and urine samples from 10 healthy volunteers. Each person also had to perform leg exercises. The idea was to find out exactly where in the body dietary nitrate is activated, which could give clues to the mechanisms at work.
About an hour after consuming the nitrate, the participants were asked to do 60 contractions of the quadriceps, the thigh muscles activated during the knee stretch. The researchers noticed a significant increase in nitrate levels, which in turn had positive impacts on muscle strength (approximately 7%, according to the article).
It is worth noting that, to carry out the comparison, the researchers also asked another group of participants to do the exercises without drinking the juice — what science calls the “control group”. The authors argue that the study in question provides the best evidence to date on the mechanisms behind why nitrate improves human muscle performance.
benefits of training
But whether with or without beetroot juice, the important thing is to exercise. FreeGameGuide has already separated some scientifically proven benefits of exercises that involve strength, such as burning calories, reducing abdominal fat and even reducing the risk of injuries.
You also don’t need to join an intense workout right away: a study published in the British Journal of Sports Medicine revealed how much physical exercise is needed to counteract the negative effects of sitting all day. In practice, about 30 to 40 minutes a day of intense activity should be enough to compensate for 10 hours of sedentary lifestyle.
Source: Acta Physiologica via Study Finds