Exercising has countless benefits for our health and science has shown that just 15 minutes of exercise a day can effectively improve our body and mind. But, if we want to increase the effectiveness of our training, there are foods and supplements that can help us boost performance, lose weight, and keep our cardiovascular health at bay.
Superfoods are those extraordinary natural foods from roots, seeds, fruits and algae that contain a high concentration of essential nutrients, easily assimilated, and from which we benefit from just taking a few grams a day. They are key both in the preparation phase (ideal state of muscles or bones), and in training, racing and subsequent recovery.
Backed by science
For a few years now, the science of nutrition has fully entered the locker room. Gone are the days when footballers washed down victories with liters of alcohol, after stuffing themselves with pizzas. Now, instead, they improve their performance and avoid injuries thanks to nutritional orthodoxy. Many superfoods have been endorsed by science, such as pomegranate or algae for their antioxidant power, their ability to increase sports performance or improve lipid (fat) metabolism.
You can find one of those superfoods in the supermarket and it provides innumerable benefits. beetroot andIt’s a superfood trend and very interesting from a nutritional point of view, especially for athletes.
The benefits of beets on sports performance are scientifically proven. The Australian Institute of Sport classifies sports supplements according to scientific evidence and on the basis of a risk-benefit analysis of each one, all carried out by a group of scientific experts in sports medicine and nutrition. This classification places beet juice with a level of evidence A, which means that it is a supplement that has been scientifically evaluated and its benefit has been proven when used according to a specific protocol in a specific sports situation. Neglected for many years, beets have become the “superfood” trend.
Proof of this is that it has become one of the secrets in the PSG dressing room, as Ander Herrera confessed during his time at the Parisian club. The Paris Saint-Germain players are given a beetroot smoothie before games because, according to the Spaniard, it is the only food that is scientifically proven to improve performance. “It’s very effective, although then it’s like you piss blood,” he said with a laugh.
But are not the only ones. The “beetroot revolution” is here to stay: cyclists, runners, swimmers and athletes of all kinds are already exploring its potential. Lauren Gross, multiple Ironman test winner, also publicly shared the key to her performance improvement in the last two seasons, in which she won 9 long and medium distance tests. The triathlete assures that she improves her power thanks to the “beetroot juice”.
The available results suggest that beetroot juice supplementation may improve cardiorespiratory endurance in athletes by increasing efficiency, which improves performance over various distances, increases time to exhaustion at submaximal intensities, and may improve cardiorespiratory performance at threshold intensities. anaerobic and maximal oxygen consumption (VO2max) (performance-limiting factors).
According to the scientific bibliography and due to its physiological effects, beetroot juice could improve performance in endurance sports (swimming, athletics, cycling, sports at altitude…), explosive and strength sports (powerlifting, crossfit…) or interval training. high intensity (soccer, tennis, combat sports…).
Huge health benefits
But, heBeetroot has many other benefits such as eliminating fluids or reducing bad cholesterol:
Helps cleanse the body: Beetroot contributes to the cleansing and purification of the circulatory system and the liver, thanks to the fact that it is rich in nitrate, which allows them to remain healthy and function properly.
Low caloric content: with each 100 grams of this food, only 43 calories are ingested, making it very light and healthy for those who want to lose weight.
Prevents fluid retention: beets are rich in potassium, a nutrient that helps prevent excess fluid from being retained in the body; In addition, it prevents the feeling of swelling and heaviness.
Rich in fiber: It favors the movement of the digestive system and avoids constipation and blood cholesterol problems.
Promotes the functioning of the nervous system: beets are rich in group B vitamins, especially B9 and folate and magnesium, so its consumption contributes to the proper functioning of nerves and muscles.
Prevents anemia: it is a vegetable very rich in iron; In addition, it also contains a lot of vitamin C, which further facilitates the absorption of iron.
It is antioxidant: its consumption It helps us prevent aging, cardiovascular risk and degenerative diseases.