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Just Beet It!. By: Tracie Blair KINE 628. What is a beet?. A “swollen” root Usually both the roots and leaves of the plant are edible Available year round. Beet nutrition. Beet nutrition. Vitamin C – 11% Manganese – 22% Potassium – 13% Folate – 37%. Beet nutrition. Choline – 8.2mg

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just beet it

Just Beet It!

By: Tracie Blair

KINE 628

what is a beet
What is a beet?
  • A “swollen” root
  • Usually both the roots and leaves of the plant are edible
  • Available year round
beet nutrition1
Beet nutrition
  • Vitamin C – 11%
  • Manganese – 22%
  • Potassium – 13%
  • Folate – 37%
beet nutrition2
Beet nutrition
  • Choline – 8.2mg
  • Betaine – 175mg
  • Fat - .2 g
    • Omega 3 and 6’s
nitrates
Nitrates
  • Rapidly absorbed by the saliva and stomach
  • Converted to NO2 (nitrite) by saliva
  • Then to NO in the stomach
slide9

92 second increase in TTE

  • 16% increase
  • 2% reduction to finish

8 active males

500ml 6 days before time trial

10 day wash out period

Cycled to exhaustion at the end of 6 days

slide10
13 male trained cyclists/triathletes

6 days of dietary nitrate supplementation

½ cup beetroot juice after breakfast

2.5 hours before trial

not just for athletes
Not just for athletes

Lower blood pressure

Reduces plaque buildup/ reduces clots

Boosts immunity and reduces inflammation

Enhances brain function

side effects
Side effects
  • Synthetic nitrates
    • cause the body to stop producing its own
    • Lowers blood pressure to quickly
    • Could cause inflammtion
  • Beetroot
    • Hives
    • Fever/chills
    • Increase heart rate
    • Paralyzation of the vocal cords (temporarily)
recommendation
Recommendation
  • Performance:
    • 2 cups per day 6 days up to performance
    • Race day – 2 cups 2 – 3 hours before
  • Health
    • 1 cup of juice 3 days per week
  • Juicing your own – mix with another juice