Bears. Beets. Battlestar Galactica.

“D.W.I.G.H.T – Determined, Worker, Intense, Good worker, Terrific.” These aren’t the only things that set Dwight Schrute from The Office apart from the crowd. When he’s not at the office, he’s spending time working on his beet farm. Why beets, you ask? We suspect Dwight knew their benefits long before they were studied in athletes. If you’ve never seen The Office, you won’t find this article very entertaining. However, you will find it extremely informative, as we’ll be diving into a topic that’s been creating some buzz lately: beetroot juice.

Fact. Beets contain dietary nitrates, a compound that gets converted into nitric oxide by the body. Nitric oxide reduces the oxygen cost of exercise by requiring your muscles to use less energy (or ATP) to produce the same amount of work. It allows the arteries to expand to accommodate greater blood flow, resulting in more oxygen and nutrients being delivered to your working muscles. In a nutshell, beetroot juice could enable you to work harder for longer periods of time. Numerous studies show that with the help of beetroot juice, athletes have experienced improvements in endurance and intensity during a workout, as well as shorter recovery times in-between training sessions.

Spoiler alert: it turns out a lot of beetroot supplements out there don’t work. Why? They don’t have enough dietary nitrate to make a difference. If you want to get the most bang for your buck, we recommend skipping the beetroot pills, chews, and powders. Instead, opt for good ol’ juice. Even among juices, there are large variations in dietary nitrate content. As any employee at Schrute Farms would confirm, this is due to things like growing conditions, juice processing, and the variety of the beet. Recent studies suggest that an efficacious amount of dietary nitrate ranges from 5-9 mmol (310-560 mg). A few brands that make the list are Knudsen and Sons, Lakewood Organic, Pomona Organic, and James White Drinks (Beet It).  The James White (Beet It) brand also has a more concentrated Beetroot Juice “Sport Shot” available for swimmers who have a hard time drinking a serving of the original juice. Be wary of other brands that offer concentrated shot versions – and be certain that these are certified for sport, with no other added “enhancers” (like caffeine).

Beetroot juice is best used at any time? FALSE. Beetroot juice is best used 2-3 hours BEFORE exercise, as it takes that long for the body to convert dietary nitrate into nitric oxide. Avoid using anti-bacterial mouthwash on days you use beetroot juice, as mouthwash kills some of the good bacteria in the mouth needed to convert dietary nitrate into nitric oxide.

But not so fast. To avoid getting a citation, there are a few things to consider. Beetroot juice isn’t for everyone. If you’re not already eating lots of whole foods, complete protein sources, and complex carbohydrates, we’d recommend passing on the beetroot juice (for now at least). Sadly, beetroot juice isn’t magic, and certainly won’t make up for a bad diet. It’s also worth noting that beets are high in oxalate (a naturally occurring compound in plant foods), which may increase the formation of kidney stones in those with a history of kidney issues. Always talk to your physician before altering your diet. Consider Dwight’s golden rule: “Whenever I’m about to do something, I think, ‘Would an idiot do that?’ And if they would, I do not do that thing.”

Beetroot juice has shown to increase performance in athletes looking to gain a competitive edge. As all swimmers know, every second matters. The key is to find a quality juice (like those we discussed) with enough dietary nitrate to make a difference. Beetroot juice is for swimmers who already have a solid nutrition foundation and is most effective when used 2-3 hours before exercise. Take this article to heart and you too (along with Dwight) will be saying “I am ready to face any challenge that might be foolish enough to face me.”

Disclaimer:

All nutrition information presented and written within SwimStrongDryland.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Each individual’s dietary needs and restrictions are unique to the individual. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or supplement.