BEETROOT: Naturally Reduce Blood Pressure.

Here’s what the research shows…

To Summarize: Clinical research has found associations between beetroot supplementation and a reduction in blood pressure, improved strength and athletic performance and decreased muscle soreness after exercise.

Beetroot supplements, derived from the nutritious root vegetable, have gained popularity as a sought-after choice for those looking to boost their overall wellness. Rich in nitrates, antioxidants, and essential nutrients, these supplements:

• Enhance Blood Flow 
• Improve Exercise Performance
• Support Cardiovascular Health
• Reduce Inflammation

This article highlights four studies whose results support these claims.

STUDY 1: Blood Pressure.

This study was a 4 week-long, randomized, double-blind, placebo-controlled trial involving 64 hypertensive men and women aged 18 to 85. Each participant took 250 mL of beetroot juice daily.

Key Findings:

• Significant reduction in blood pressure among those who consumed beetroot juice.
• The reductions in blood pressure were comparable to the average reduction achieved by a single anti-hypertensive drug at a standard dose (9.1/5.5 mmHg).

In conclusion, this study demonstrates how beetroot juice could be effective in managing hypertension.

STUDY 2: Gym Performance.

This study was a randomized, double-blind, placebo-controlled crossover trial on 11 resistance-trained men. Each participant received both treatments (beetroot juice and placebo) in a random order to investigate the impact of beetroot juice supplementation on bench press performance. 70 ml of beetroot juice or a placebo was administered 2 hours before exercise.

Key Findings:

• Bench Press Repetitions: 9.4% increase in repetitions with beetroot juice compared to placebo.
• Bench Press Velocity: 6.4% increase in velocity with beetroot juice.
• Bench Press Power: 19.5% increase in bench press power with beetroot juice supplementation.

In conclusion, this study demonstrates how beetroot supplementation can improve gym performance.

STUDY 3: Muscle Soreness.

This study was a double-blind, independent groups design involving 30 recreationally active males, to examine if beetroot juice consumption mitigates muscle damage from eccentric exercise.

Key Findings:

• Beetroot juice intake following a session of eccentric exercise was found to improve exercise recovery.
• Notably, it reduced muscle soreness and enhanced performance in countermovement jump tests.

In conclusion, this study suggests that beetroot juice may offer protective effects against muscle soreness.

STUDY 4: Exercise Performance.

This study was a randomized double-blind cross-over trial involving 9 competitive male cyclists to investigate the effects of beetroot on cycling performance. 

Key Findings:

• Beetroot juice reduced the oxygen cost during steady-state exercise.
• Enhanced performance in the 16.1-km time trial at simulated altitude.
• 8 out of 9 participants performed better in the beetroot trial compared to the placebo.
• Beetroot juice led to a 2.9% performance improvement (time reduced from 1716 seconds at baseline to 1664 seconds with beetroot juice).
• Performance with beetroot juice was significantly better compared to placebo (1702 seconds after placebo).

In conclusion, the ingestion of beetroot juice before competition may be an effective strategy to improve cycling performance.

BEETROOT MIGHT BE RIGHT FOR YOU IF…

• You have high blood pressure.

• You have poor circulation.

• You want to get a better pump while exercising.

• You want to improve exercise performance.