by John Mishock, PT, DPT, DC, Owner Mishock Physical Therapy & Associates
Many professional and amateur endurance athletes use the supplement beetroot powder or juice to enhance their endurance during sports. Beetroot juice increases levels of nitric oxide which; increases blood flow, improves O2 gas exchange, increases mitochondrial biogenesis (helps with energy) and efficiency, and strengthens muscle contractions. Beetroot is a safe natural product.
In a systematic research review, endurance could be improved between 3 to 16%. Keep in mind that in competitive sports 0.5% to 1.5% improvements is considered a critical difference.
(Dominguez et.al, Nutrients. 2017)
What dose should be taken?
1 scoop (6-8 mmol of inorganic nitrate) 90 min before sport. Peak occurs at 2-3 hours.
Dr. Mishock is one of only a few clinicians with doctorate-level degrees in both physical therapy and chiropractic in the state of Pennsylvania. He uses the combination of the two to help his patients. He has also authored two books; “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, “ The Rubber Arm; Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury” both can be bought on Amazon.
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