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    Beetroot Juice Infographic 2pg

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    mauricio labraña
    This document provides information on beetroot juice and its main active ingredient, nitrates, as a sports supplement. It notes that beetroot juice is a rich source of dietary nitrates, which can enhance nitric oxide in the body and have benefits like lowering blood pressure and improving exercise performance. It provides details on the benefits of nitrates, when nitrate supplementation may be considered, dosage guidelines, natural food sources of nitrates, and some concerns and considerations around its use.

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    Beetroot Juice Infographic 2pg

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    mauricio labraña
    49 views2 pages
    This document provides information on beetroot juice and its main active ingredient, nitrates, as a sports supplement. It notes that beetroot juice is a rich source of dietary nitrates, which can enhance nitric oxide in the body and have benefits like lowering blood pressure and improving exercise performance. It provides details on the benefits of nitrates, when nitrate supplementation may be considered, dosage guidelines, natural food sources of nitrates, and some concerns and considerations around its use.

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    This document provides information on beetroot juice and its main active ingredient, nitrates, as a sports supplement. It notes that beetroot juice is a rich source of dietary nitrates, which can enhance nitric oxide in the body and have benefits like lowering blood pressure and improving exercise performance. It provides details on the benefits of nitrates, when nitrate supplementation may be considered, dosage guidelines, natural food sources of nitrates, and some concerns and considerations around its use.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    49 views2 pages

    Beetroot Juice Infographic 2pg

    Uploaded by

    mauricio labraña
    This document provides information on beetroot juice and its main active ingredient, nitrates, as a sports supplement. It notes that beetroot juice is a rich source of dietary nitrates, which can enhance nitric oxide in the body and have benefits like lowering blood pressure and improving exercise performance. It provides details on the benefits of nitrates, when nitrate supplementation may be considered, dosage guidelines, natural food sources of nitrates, and some concerns and considerations around its use.

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    AIS SPORTS SUPPLEMENT FRAMEWORK

    BEETROOT JUICE (Nitrates) GROUP A

    Beetroot juice is a rich source of dietary nitrate, also found in other vegetables (particularly leafy greens), some fruits and processed
    meats. Dietary nitrate can be used to enhance the availability of nitric oxide, which plays an important role in the regulation of blood
    pressure, blood flow and muscle contraction. Increasing dietary nitrate intake has been shown to enhance exercise performance.

    Beet IT Sport Shot (70mL) Other Beetroot Products (e.g. juices, powders, gels)
    > Concentrated beetroot juice (98%) > Lower nitrate e.g. juice = 800mg/L
    > 400mg natural nitrate > Often unspecified nitrate content
    > 7 x more concentrated than beetroot juice > Organic vegetable products lower in nitrate
    > Convenient, reliable form > Check other ingredients and batch-testing status
    > $4 per shot > What is the cost per mg/nitrate?
    > Batch-tested

    BENEFITS OF NITRATES
    VASODILATOR INCREASED EXERCISE MUSCLE
    IMMUNE
    (increase oxygen to CAPACITY CONTRACTION &
    HEALTH
    muscles & lowers (reduced energy cost PERFORMANCE
    blood pressure) of exercise)

    WHEN TO CONSIDER ITS USE


    Prolonged submaximal exercise eg. endurance
    To support training for aerobic fitness
    events of 4-30mins e.g. running, cycling

    High-intensity intermittent events with short During exposure to hypoxic conditions


    duration sprint efforts in individual and team sports e.g. altitude training

    HOW TO USE IT
    Research to date uses a variety of strategies and timing of supplementation, including single acute dose, top up acute dose, and
    chronic loading to obtain performance benefits.

    Acute Dose: Chronic Supplementation* (3-15 days):

    2-3
    hrs
    = = + 2-3
    hrs =
    PRE - EXERCISE 350 - 600mg FOR 3 DAYS 350 - 600mg PRE - EVENT 300 - 600mg
    NITRATE PRE-EVENT NITRATE PER DAY NITRATE

    *May be useful for highly trained athletes where performance gains seem harder to obtain

    Avoid using mouthwash


    E.g. For 3 days prior: Race Day: (2.5hrs pre-event)
    or chewing gum with
    beetroot juice, as they
    interfere with its benefit.
    AM: 1 Beet IT Sport shot
    PM: 1 Beet IT Sport shot
    + 2 x Beet IT Sport shots
    BEETROOT JUICE (Nitrates)
    FOOD FIRST PHILOSOPHY
    The nitrate content of vegetables can vary considerably depending on soil quality, climate and time since harvest. Whilst
    encouraging a higher daily vegetable intake is likely to have numerous health benefits, including increasing nitrate intake,
    supplementation is more consistent and reliable when seeking a specific performance benefit.

    Approximate amount of food equal to 1 x Beet IT Sports Shot (400mg nitrate):

    Beetroot Bok choy Rocket lettuce Parsley


    1 large (200g) 1 medium (120g) 2 cups (150g) 2 cups (150g)

    Silverbeet spinach Baby spinach Fresh beetroot juice Celery


    150g cooked (1 cup) 2 cups (150g) (500mL) 2.5 cups (250g)

    While nitrate is present in processed meats as an added preservative, sourcing nitrate from processed meats is not encouraged.
    Consuming nitrate in its natural form is likely to protect against any potentially-harmful compounds.

    CONCERNS & CONSIDERATIONS

    Beetroot juice, particularly in concentrated Aerobic fitness levels impact the performance
    form can cause mild gut discomfort. benefit in highly trained endurance athletes
    Practise in training first. (VO2max > 65).

    Few studies have investigated the impact of Mistaken use of nitrite or nitrite salt as
    nitrate supplementation on female supplements can be toxic. Stick to natural
    athletes. source of nitrates such as vegetables.

    Beetroot juice may cause a temporary pink


    Chronic use of nitrate supplementation has not
    colour to urine and stools. This is a
    be studied long term.
    harmless side effect.

    All supplements have a doping risk of some kind. Some supplements are riskier than others. Athletes
    should only use batch-tested supplements. The Sport Integrity Australia app provides a list of more than
    400 batch-tested products. (www.sportintegrity.gov.au/what-we-do/supplements-sport).

    While batch-tested products have the lowest risk of a product containing prohibited substances, they cannot offer you a guarantee. Before engaging in
    supplement use, you should refer to the specific supplement policies of your sport or institute and seek professional advice from an accredited sports dietitian
    (www.sportsdietitians.com.au). Athletes are reminded that they are responsible for all substances that enter their body under the ‘strict liability’ rules of the
    World Anti-Doping Code.

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