When it comes to races, many of us are looking for those marginal gains to help us run a PB. How to ensure that we are fed correctly, using a clean carbohydrate load, testing the last super shoes … but what about the nitrate load?
For the episode of this week of the Podcast Cook Eat Run, I talked to the sports dietitian and the super fast corridor Tom Hollis about why he takes the beet concentrate in the days before his goal races and why it is every day.
Listen to the cook the cook eat run podcast here
Could beet help you run a PB?
Why is beet beneficial for runners?
Therefore, it is not exactly the beet exactly, but about the nitrates found in beets and some other vegetables such as spinach and rockets, chard, lettuce, etc. in significant quantities. When he eats nitrates, they become nitrite in the mouth. It is the oral microbiome that converts nitrate into nitrite. And then the nitrite becomes nitric oxide.
Nitric oxide is a vasodilator, which increases the diameter of some blood vessels that can improve blood flow. Actually, studies began to use beets to help treat high blood pressure!
The improved blood flow means more oxygen to the muscles that allow it to work harder in a lower effort. It reduces the cost of oxygen exercise, improves the economy of the race and makes it a bit more efficient.
However, it is also having other physiological benefits than we know less. Allhoug is doing more research on this topic.
Balinese of beet beets of cook eats run – try it here
How could be beet improve your performance?
Therefore, there are three markers that are believed to define their execution performance; VO2 Max (its maximum absorption of oxygen), its lactate threshold (the point at which its growing lactate increases exponentially) and its economy running. However, it is or a leg that there is nothing that can boost its career/exercise economy, however, nitrates are enhanced.
And he has many investigations in the last 10-15 years in the performance of nitrates and resistance (although they are not only runners and cyclists who use it, except sports teams, including NFL and major baseball leagues, Malohough for Eather Rasons for Eather.
He is a child like Super Shoes’s nutritional equivalent.
According to Jonathan Cartwright in Beet It Sports, it varies from approximately five to seven percent improvement in time tasks to achieve exhaustion. So we are talking about marginal profits, but through a marathon distance, everyone joins!
Why could runners ‘nitrate load’ be a beet?
For once, in reality, we are the simple mortals (that is, the average corridors) the ones that benefit most from beets/nitrates. The research suggests that runners that are not elite get more benefits than elite runners (unlike super shoes)
This study found that beet juice had statistically positive associations with the yield of the corridor counter in low and moderate physical conditioning groups, but not a physical conditioning level group. This is possibly because more in shape athletes already have a better vascular control and naturally higher nitric oxide levels. In addition, evidence shows that the nitrate effect is stronger on hypoxia (oxygen exhaustion), than tight athletes are less likely to experience in a variety of intensities.
How and when to take Beetoot/Nitrates to obtain maximum performance benefits
To obtain the amount of nitrates that evidence -based research suggests that it needs the dose to be effective, it would need to eat a lot of bite, spinach or rockets, so the BITE concentrate is the easiest way to complement.
The dose you are looking for is 300-400 milligrams of nitrate.
Bite it sports Make a beet shots
There is some evidence that making it chronular for 6 days before the careers of their goal, some have some additional benefits beyond simply walking in the morning/before the race with studies that show that their muscles can act as a nitrate deposit oxide. According to Beet It Sports team, you can take it at any time. Basically, you are banking the nitrate in the muscles, similar to the way we load carbohydrates before a race.
However, the greatest benefit comes from its dose of nitrates prior to the race.
Before the race, it is recommended to take your nitrates dose at least 90 minutes before running (although somewhere between 90 minutes and 3 horses seems to work).
It is also important to take them, not directly after you have brushed your teeth or used oral rinse. Because nitrate conversion to Nitrito asks for its oral microbiome to work! Avoid oral rinse or chew gum, etc. after.
But do not expect to feel the effects (as we do with caffeine or carbohydrates). Althegh just because you don’t feel an impulse, it doesn’t mean it’s not happening! Ask everything else you are doing how to drink carbohydrates, electrolytes and liquids. Bite shots are just an additional bolt that has a lot of evidence of research behind this to help you.
Should you be a beet before the day of the race?
There is evidence that shows that nitrates could be beneficial for a shorter interval and high intensity work. However, it has a longer leg associated with the subximal efforts. Then, for those marathon or half marathon training, it could be worth using nitrates before long races or tempo training. And it also allows your body to get used to add a beet shot before the day of the race.
In addition, there is a potential to benefit from him in training when it comes to the side of recovery, as if the oxygen cost of his training session is lower, he is likely to feel like this, recovery can be improved slightly and will get a good impulse of confidence.
Is there any negative side effect for nitrates?
No, apart from the cost of bite shots and discoloration to intestinal movements and urine!
What are the best nitrates to use?
Beet sport are industry leaders in nitrates. The nitrate content varies in beets and IT sports have worked to standardize the amount of nitrate in each shot (unlike many other brands where the nitrate content can be very different from the amount announced).
I bet that sports keep him clean without other additives and are certified by informed sport. These are the nitrate shots used in most nitrates research that has been previously published. And sports teams and individuals such as Eliud Kipchoge trust.
What about the sport beet and cherry mixture of Bite It?
So, what sports has done is that we have mixed the two concentrates. Cherry and sour beet, both knows that they are rich in antioxidants. There are many investigations that show that antioxidants such as sour cherry can help reduce muscle sores or symptoms of that after a race. And that does that when fucking the inflammation you get after exercise.
The scientists advised us that the best way to take cherry and beet shots is to take it in the previous days and after their marathon. Simply in the races, it is a child or it is too late. If you can get antioxidants in the previous race, then the body has it there to use when you need it.
Don’t you like the idea of bite shooting? Why not prove the Sport Sport Bit It crystals? They are excellent for those who travel for races/training and not because to fill their bag of whole liquids with bite shots! Do not forget to subscribe and listen to the podcast, and keep an ear outside for a 10% discount code in Xmiles.
The Podcast Cook Eat Run is sponsored by Xmiles.
