Förbättrad löpprestation efter intag av rödbetor

[King Grub]

Nitrate ingestion improves exercise performance; however, it has also been linked to adverse health effects, except when consumed in the form of vegetables. The purpose of this study was to determine, in a double-blind crossover study, whether whole beetroot consumption, as a means for increasing nitrate intake, improves endurance exercise performance. Eleven recreationally fit men and women were studied in a double-blind placebo controlled crossover trial performed in 2010. Participants underwent two 5-km treadmill time trials in random sequence, once 75 minutes after consuming baked beetroot (200 g with ≥500 mg nitrate) and once 75 minutes after consuming cranberry relish as a eucaloric placebo. Based on paired t tests, mean running velocity during the 5-km run tended to be faster after beetroot consumption (12.3±2.7 vs 11.9±2.6 km/hour; P=0.06). During the last 1.1 miles (1.8 km) of the 5-km run, running velocity was 5% faster (12.7±3.0 vs 12.1±2.8 km/hour; P=0.02) in the beetroot trial, with no differences in velocity (P≥0.25) in the earlier portions of the 5-km run. No differences in exercise heart rate were observed between trials; however, at 1.8 km into the 5-km run, rating of perceived exertion was lower with beetroot (13.0±2.1 vs 13.7±1.9; P=0.04). Consumption of nitrate-rich, whole beetroot improves running performance in healthy adults. Because whole vegetables have been shown to have health benefits, whereas nitrates from other sources may have detrimental health effects, it would be prudent for individuals seeking performance benefits to obtain nitrates from whole vegetables, such as beetroot.

J Acad Nutr Diet. 2012 Apr;112(4):548-52. Whole beetroot consumption acutely improves running performance.

[Morty]

Baked beetroot är väl inte juice? Cranberry relish ser ut som rårörda tranbär också.

Nåväl. Blir att dra i sig som laddning inför Sövde halv-ironman. Sjukt gott är det också!

[tjing]

Vad är det för adverse health effects av nitrater i grönsaker förresten? Talar vi spenat osv.

Edit: nm kollade precis fullängdaren.

[begt]

Vad är det för adverse health effects av nitrater i grönsaker förresten? Talar vi spenat osv.

Det gällde andra livsmedel än grönsaker.

[Morty]

Vad är det för adverse health effects av nitrater i grönsaker förresten? Talar vi spenat osv.

Det gäller väl som tillsatser i animaliska produkter. Spenat, rödbetor, etc, är beneficial som det står i abstractet.

[tjing]

Äsch, läste fel i all hast. Såg inte "except"

[King Grub]

Beetroot juice is a naturally rich source of inorganic nitrate (NO3-), a compound hypothesized to enhance endurance performance by improving exercise efficiency.

PURPOSE:

This study investigated the effect of different doses of beetroot juice on 2,000 m ergometer rowing performance in highly trained athletes.

METHODS:

Ten highly trained male rowers volunteered to participate in a placebo controlled, double blinded cross-over study. Two hours before undertaking a 2,000 m rowing ergometer test, subjects consumed beetroot juice containing 0 mmol (PLACEBO), 4.2 mmol (SINGLE) or 8.4 mmol (DOUBLE) NO3-. Blood samples were taken before supplement ingestion and immediately before the rowing test for analysis of plasma [NO3-] and [nitrite (NO2-)].

RESULTS:

The SINGLE dose demonstrated a trivial effect on time to complete 2,000 m compared to PLACEBO (mean difference: 0.2 ± 2.5 s). A possibly beneficial effect was found with DOUBLE compared to SINGLE (mean difference: -1.8 ± 2.1 s) and PLACEBO (-1.6 ± 1.6 s) respectively. Plasma [NO2-] and [NO3-] demonstrated a dose-response effect, with greater amounts of ingested nitrate leading to substantially higher concentrations (DOUBLE > SINGLE > PLACEBO). There was a moderate but insignificant correlation (r=-0.593, p=0.055) between change in plasma [NO2-] and performance time.

CONCLUSION:

When compared with nitrate-depleted beetroot juice, a high (8.4 mmol NO3-) but not moderate (4.2 mmol NO3-) dose of NO3- in beetroot juice, consumed 2 h before exercise, may improve 2,000m rowing performance in highly trained athletes.

Int J Sports Physiol Perform. 2013 Sep 30. The Effect of Variable Doses of Inorganic Nitrate-Rich Beetroot Juice on Simulated 2,000 m Rowing Performance in Trained Athletes.

[Morty]

Hmm. Enligt Filip Larsen bör rödbetsjuice intas flera (minst 3) dagar i följ för en god effekt.

[maqan]

Hmm. Enligt Filip Larsen bör rödbetsjuice intas flera (minst 3) dagar i följ för en god effekt.

Jo, det känns spontant som att någon typ av laddning lär behövas för att se några större effekter.