Monday, June 23, 2014

ENDURANCE FOODS for Functional Fitness Training

Todays WORKLOAD
4 Sets: 1 Power Snatch + 2 Snatches 
4 Sets: 3 Jerks
4 Sets: 5 Clean Pulls
1 Set: 8 Back Squat
3 Sets: 6 Back Squats

"The Ghost"
6 Rounds:
1 Minute row for calories
1 Minute burpees
1 Minute double unders
1 minute rest


A few months ago I planted seeds for my first garden. On that day I had no idea what I wanted to plant so I went to Home Depot and just picked random crops to plant. Now that most of the crops are ready to harvest I decided to research the health benefits on some of the crops that are ready. The first thing I researched is BEETS. Here is what I found: 

What if I told you consuming something as simple as a beetroot could possibly help extend endurance and improve performance? The supplement world is a crazy world, and I know you, as an athlete, want to do everything you can to optimize training and performance - as long as it makes sense and actually works. Drinking a glass of beetroot juice or consuming some nice baked beetroot is easy and, in my opinion, delicious. It couldn’t hurt, now could it?

What Is Beetroot and Why Is It So Good

Beetroot is a nutrient dense vegetable that has quite a few health benefits attached to it. Vitamins A, B and C; antioxidants beta-carotene and beta-cyanine; folic acid, 
magnesium, potassium, phosphorous, iron, and fiber are all present in the beetroot.

The pigments in beetroot are known as betalains and there are two color types. Betacyanins, which are vibrant red/violet in color, and betaxanthins, which are yellow in color. Both forms of betalains contain nitrogen and they work as both antioxidants and anti-inflammatories. Beetroot is also jammed packed full of nitrate - this is what will be converted into nitric oxide and that is where we begin.
beets, beetroot, beetroot juice, beet juice, NO, nitric oxide, vasodilator

Nitrate Conversion to Nitric Oxide

Nitric oxide (NO) is a powerful vasodilator and is commonly used in supplements to give bodybuilders the “pump” and help with endurance. Nitric oxide is quickly destroyed in the body, though, and its vasodilator effects are brief. Nitric oxide does a lot of things in the body, but in terms of exercise and performance it is involved in increasing blood flow to the muscles, which makes it easier for your power generators, known as mitochondria, to produce energy. It also maintains blood pressure and controls muscle contraction.

Until recently, the production of nitric oxide was thought to occur only via synthesis from arginine. However a new, less complex pathway for nitric oxide synthesis was discovered where a reaction simply generates nitric oxide from dietary nitrate. The breakdown of nitrate begins in the mouth and symbiotic bacteria reduce the nitrate to nitrite. This nitrite is then swallowed and converted to nitric oxide in the acidic environment of the stomach. It can also be absorbed via the gastrointestinal tract and then re-enter circulation as nitrite. Unlike the production of NO from arginine, the production of NO from nitrate does not require any cofactors and is also independent of oxygen.1,2

Does Nitrate in Beetroot Actually Improve Performance?

There have been quite a few studies done investigating the effects of beetroot on performance and endurance. Most of these studies have involved the use of cyclists. One study using trained cyclists had them consume 500mL of beetroot juice, which equated to 6.2mmols of nitrate 2.5 hours before exercise.3 They then proceeded to do two time trials - a 4km and a 16km ride. In the 4km time trials there was a 2.8% improvement and on the 16kkm time trial there was a 2.7% improvement in time.

What is interesting is that the cyclists exhibited a 7-11% improvement in power output with no increase in oxygen cost of exercise. Simply stated, they all exhibited increased economy. Plasma nitrite levels increased before exercise with the beetroot juice, also. It should also be noted that resting systolic blood pressure also dropped, while having no affect on the diastolic blood pressure.

This study shows that drinking the juice of a beetroot can help improve performance, but what if you ate the beetroot instead of drinking it? In another study researchers looked at five recreationally fit men and six women in their 20s. The study had the subjects eating either 200 grams of baked beetroot or a placebo (cranberry relish) before completing a 5-kilometer treadmill time trial test. The researchers wanted to know if eating 200grams of beetroot (about 2 medium-sized beetroots) before exercise would have any significant improvement on running times. The answer was yes, and they found that the running velocity increased by 3%.4

A 3% increase in running velocity might not seem like much but that equates to around a 41 second faster finishing time, which over a short distance like 5km is a significant time difference. It is, perhaps, even the difference between coming first, second, or third. It was also noted that like in the previous study the participants’ heart rates didn't change even though the velocity of their run increased.

Beetroot Side Effects:
  • Beetroot in large doses can in some people cause mild gastrointestinal discomfort.
  • The consumption of large quantities of beetroot/juice can cause a pink coloration of urine and stool. Although this is harmless, it can cause distress in some people.
     
Beetroot Health Benefits:
  • An excellent source of iron and folate, both of which are needed by pregnant women.   
  • Helps lower high blood pressure and elevates low blood pressure.  
  • Contains betaine, which studies have shown has significant anti-cancer properties and is  effective in inhibiting the formation of cancer-causing cells in the body and can also protect against colon and stomach cancer.
  • Fiber content helps with bowel movements. Juicing beetroot and drinking it on a regular basis can also relieve chronic constipation.
  • Helps detoxify the liver.
  • Contains tryptophan, which relaxes the mind and creates a sense of well-being, similar to chocolate
     
So it would seem that beetroot could be the whole food supplement you just might be looking for and, at the very least, with all the added health benefits associated with beetroot consumption it really couldn't hurt to give it a go. Maybe next time you're running you too might shave 41 seconds off your time.




29 comments:

  1. I don’t suppose many of websites give this kind of information.
    what area is telephone code 01462

    ReplyDelete
  2. I was getting bore since morning but as soon as I got this link & reached at this blog, I turned into fresh and also joyful too.
    live Indian songs

    ReplyDelete
  3. I’m trampled by your contents carry on the wonderful work.
    business security cameras

    ReplyDelete
  4. Waooow!!! Magnificent blogs, this is what I wanted to search. Thanks buddy
    self storage security cameras

    ReplyDelete
  5. This article is actually remarkable one it helps many new users that desire to read always the best stuff.
    codes

    ReplyDelete
  6. This is wonderful and quite informative blog I have learnt so many things from here.
    http://mediaonlines.com/

    ReplyDelete
  7. This is surely a very good blog, thanks a lot for sharing such nice information here.
    Scott Lanzon Knoxville Attorney

    ReplyDelete
  8. You have really selected the suitable topic; this is one of my favorite blogs.
    plastic products

    ReplyDelete
  9. Thanks to share these details it’s truly nice.
    crp plastics

    ReplyDelete
  10. I have learnt various good stuff right here, and I’m sure everyone will get advantage of it.
    telephonecodes

    ReplyDelete
  11. It’s amazing in support of me to truly have a blog site, which will be valuable meant for my knowledge. Thanks admin.
    telephone codes

    ReplyDelete
  12. This blog is very informative the stuff you provide I really enjoyed reading.
    Scott Lanzon

    ReplyDelete
  13. This blog post is really great; the standard stuff of the post is genuinely amazing.
    Drugs Quality Use

    ReplyDelete
  14. Fascinating information I haven’t been experienced such information in quite a long time.
    www.drugsqualityuse.com

    ReplyDelete
  15. Waooow!!! Magnificent blogs, this is what I wanted to search. Thanks buddy
    Casino Games

    ReplyDelete
  16. Wow. I am definitely going share this with a few of my friends. Very cool information.
    GAMING EXPERIENCE

    ReplyDelete
  17. This is my first time visit to your blog and I am very interested in the articles that you serve. Provide enough knowledge for me. Thank you for sharing useful and don't forget, keep sharing useful info: Buy CBD Edibles Online

    ReplyDelete

  18. Really amazing blog!!! I enjoyed the complete article? enormous written. Homepage

    ReplyDelete
  19. I was searching for many blogs site and now finally I have got this cool place with lots of information. this content

    ReplyDelete
  20. This blog Info is fabulous; I must wanna see best more from your writers.
    My Shaver

    ReplyDelete
  21. Really amazing blog!!! I enjoyed the complete article? enormous written.
    dumpsterrentalnearme

    ReplyDelete
  22. Really amazing blog!!! I enjoyed the complete article? enormous written.
    dumpsterrentalnearme

    ReplyDelete
  23. Awesome work! That is quite appreciated. I hope you’ll get more success.
    click for more info

    ReplyDelete
  24. This short article posted only at the web site is truly good.
    rentcontainernorfolk

    ReplyDelete
  25. Hmm!! This blog is really cool, I’m so lucky that I have reached here and got this awesome information.
    Fastlane Central

    ReplyDelete
  26. This comment has been removed by the author.

    ReplyDelete
  27. I went over this website and I conceive you've got a large number of splendid information,
    20yarddumpstercompanyHoover

    ReplyDelete
  28. Your website is terribly informative and your articles are wonderful.
    http://www.charlottetowtruckcompany.com

    ReplyDelete