Some people don't like eating beetroot because they don't like the taste of the red vegetable tubers. Other people are worried about getting their clothes dirty with the beetroot juice, which is difficult to wash out. What very few people know, however, is that the vegetable is not only extremely healthy, but also improves athletic performance. Like the popular watermelons, which are very refreshing in summer, beetroot stimulates the production of nitric oxide (NO) in the body. Its positive effect is well known, especially among competitive athletes. This is why this health-promoting fruit and vegetable is also known as an NO booster.

How does beetroot affect the human body

The red tubers increase the production of nitric oxide, which is good for the heart and blood vessels. The higher NO content in the blood relaxes the smooth muscles of the blood vessels, causing them to expand. As a result, blood pressure drops. This also means that the vessel walls remain elastic for longer, even into old age. In this respect, the vegetable tubers also help older people to be protected from cardiovascular diseases for longer. Muscle tissue also benefits from the expansion of blood vessels: it receives better blood flow. It is this effect in particular that is valued by competitive athletes. In people of both sexes, beetroot also increases sexual desire and sensitivity. The relaxation of the blood vessels improves blood flow to the sexual organs. In men, the increased production of NO leads to a stronger erection. This is also the case in older men. In women, the blood flow to the clitoris is improved. This means they have more desire for sex and also find it more enjoyable.

Beetroot and training

When you workout, metabolic waste products are produced in the muscles, which cause the muscle cells to fill up with more water. If the muscles are supplied with more blood due to the increased production of nitric oxide in the body, this effect is naturally intensified. This results in a greater pump - something that bodybuilders in particular appreciate. The increased pump in turn promotes the building of muscle mass during the following training sessions. The walls of the muscle cells stretch, which causes a biochemical reaction: the body produces more proteins, which in turn increase muscle growth.

Conventional NO boosters in sports

Athletes usually use other NO boosters. They take L-arginine as a dietary supplement. The essential amino acid is then metabolized by the human body into nitric oxide. The biochemical reaction, the metabolism of the protein-producing amino acid L-arginine into the non-proteinogenic amino acid citrulline and into nitric oxide, is accelerated by the enzyme nitric oxide synthase (NO synthase or NOS). It is only active in the body for five seconds, so it has to be constantly regenerated. Citrulline taken as a dietary supplement is converted into arginine by the metabolism. Pycnogenol additionally stimulates the catalyst in its nitric oxide synthesis. This agent is a natural preparation, an extract obtained from the bark of the French maritime pine (Pinus pinaster atlantica). It has proven to be particularly effective in the treatment of allergies, diabetes, arthrosis and erectile dysfunction. Endurance athletes and bodybuilders often use this scientific knowledge to increase their performance. A recent study shows that taking arginine 30 to 60 minutes before bicep training can increase blood flow to this muscle group by up to 100 percent. It has also been proven that taking citrulline leads to an even higher concentration of nitric oxide and arginine in the blood than the same dose of pure arginine.

Beetroot and NO production

However, a more natural option is to eat beetroot (or drink beetroot juice). Like many plants, the tasty tubers have a high nitrate content. After eating the vegetable, certain bacteria in the mouth break down the nitrates into nitrite. This in turn is reduced in the blood by another oxygen molecule to form nitric oxide. Various recent scientific studies have shown that nitrates taken in through the daily diet - especially beetroot juice and beetroot extract - increase athletic performance during training. The test subjects had more strength and endurance. The usual fatigue effect was delayed in their case. They were able to repeat their strength training exercises more often, which in turn led to increased muscle growth. Athletes who want to take beetroot as a supplement should drink 300 to 400 ml of beetroot juice daily or take 500 mg of beetroot extract per day. Another option is to consume the beetroot extract in addition to other NO boosters. The best time to take it is 30 to 60 minutes before a workout (those who want to increase their desire should take it 30 to 60 minutes before sexual intercourse). However, anyone who wants to benefit from the positive effects of the tuber should avoid cleaning their mouth with antibacterial mouthwashes before taking it: they kill the bacteria that metabolize the nitrates into nitrite. This was also proven in a recent clinical study.