The Benefits of Beetroot for Runners and Endurance Athletes

Beetroot has long been valued as a nutritious and versatile vegetable, enjoyed for both its distinctive flavour and impressive health benefits. From its origins as a wild coastal plant to its place in modern agriculture, beetroot has played an important role in diets around the world for thousands of years. Today, it is gaining particular attention among athletes and runners due to its high nitrate content, which has been linked to improved blood flow, enhanced endurance, and better exercise performance. This post explores the history of beetroot, its nutritional benefits, and why it has become a popular natural aid for runners looking to optimise their performance.

What is Beetroot?

Beetroot is the taproot of the beet plant (Beta vulgaris). While the entire plant is edible, the leaves and stems are best enjoyed when young and tender. The familiar red beetroot is one of several varieties of Beta vulgaris, a species that also includes sugar beet, which is cultivated for sugar production. It originated from the wild sea beet, a plant that grows naturally along coastlines stretching from Britain to India. Its botanical name, Beta, is believed to derive from the Celtic word bett, meaning “red.” Although beetroot is technically a biennial plant, it is usually grown as an annual crop for both its swollen root and nutritious leaves. It thrives in fertile, well-drained soils.

A Brief History of Beetroot

Sea beet was first domesticated in the eastern Mediterranean and the Middle East. Ancient Greeks and Romans valued beet plants for both food and medicine. They primarily ate the leaves and used the roots and foliage to treat ailments such as wounds, fevers, skin conditions, and constipation. Hippocrates reportedly used beet leaves as wound dressings, while the Romans even considered beetroot an aphrodisiac. Early Roman recipes often paired beet leaves with wine and honey. Today, much of the UK's beetroot is grown in the fertile soils of the Cambridgeshire Fens. This region provides the ideal combination of rich soil, abundant sunshine, and ample water, producing sweet, full-flavoured beetroot. The crop is typically grown from seed sown in May and harvested between July and October.

What Are The Benefits of Beetroot For Runners?

• Rich in Natural Nitrates

Beetroot is exceptionally high in dietary nitrates. Once consumed, bacteria in the mouth begin converting these nitrates into nitric oxide, a molecule that plays a vital role in cardiovascular health and exercise performance.

• Supports Healthy Blood Pressure

Research has shown that consuming beetroot or beetroot juice regularly can help lower blood pressure. In some studies, eating a couple of beetroots daily for several weeks reduced average blood pressure by around 5 mmHg, a reduction associated with a significantly lower risk of heart attack and stroke. Effects on blood pressure can occur within just a few hours of consumption. Nitric oxide helps relax and widen blood vessels, allowing blood to flow more easily throughout the body. This improved circulation is one of the key reasons beetroot is linked to better cardiovascular health.

• May Improve Brain Function

The increased blood flow promoted by nitric oxide can also benefit the brain. Studies suggest that drinking beetroot juice before exercise may enhance connectivity in areas of the brain responsible for movement and coordination. Participants who combined exercise with beetroot juice showed brain activity patterns more commonly associated with younger adults, indicating potential benefits for maintaining cognitive function with age.

• Promotes a Healthier Oral Microbiome

Emerging research indicates that drinking beetroot juice twice daily for as little as ten days can positively influence the balance of bacteria in the mouth. Participants experienced increases in bacteria linked to cardiovascular and cognitive health, alongside reductions in bacteria associated with inflammation and disease. Maintaining a healthy oral microbiome may support the body's ability to produce nitric oxide, especially as we age, contributing to long-term health and wellbeing.

• Enhances Running Performance

One of the most exciting areas of beetroot research focuses on athletic performance. According to sports scientists, including Professor Andy Jones from the University of Exeter, the nitrates in beetroot improve blood flow to the muscles and lungs, increasing oxygen delivery during exercise. Nitric oxide also appears to help muscles use oxygen more efficiently, allowing athletes to maintain higher intensities with less perceived effort. This means runners may be able to run faster, for longer, while feeling less fatigued. The performance benefits can be substantial. In one study, runners who consumed beetroot before exercise ran approximately 5% faster during the final stages of a run, an improvement that could make a significant difference in competition.

How Should You Consume Beetroot?

The good news is that you don't need to rely solely on beetroot juice to enjoy its benefits. Approximately 200g of cooked beetroot provides similar health benefits to around 500ml of beetroot juice. Whether you prefer roasted beetroot, salads, smoothies, or juice, it's easy to incorporate this versatile vegetable into your diet while helping you meet your daily fruit and vegetable intake goals.

Beetroot is much more than a colourful vegetable. Rich in nitrates, it supports cardiovascular health, may enhance brain function, promotes a healthier oral microbiome, and has been shown to improve endurance and running performance. Beetroot is a simple and effective addition to a balanced diet and is proven to be good for runners. If you're not a massive fan of the taste, the beet shots are a great alternative. They are blended with fruit concentrates, like apple or lemon and make it much more palatable! One of these (70ml) an hour or so before exercise could make a real difference.