antioxidant, anti-inflammatory and chemo-
protective properties.
Iron is the building block for the oxygen
transporter, haemoglobin, but low levels are
common and women who work out are at
greatest risk of deficiency.
Antioxidants may be a factor. High
intensity exercise increases levels of free
radicals known as reactive oxygen species.
Dr Clifford says: “This is probably a factor in
subsequent muscle damage.”
Polyphenols are health-enhancing
plant compounds which often have anti-
inflammatory activity. One of a number found
in beetroot is quercetin, which is also a potent
antioxidant. Dr Clifford says: “The amount of
quercetin in beetroot is tiny, but as is often the
case, quercetin is more bioavailable when it is
found in combination with other antioxidants,
such as vitamin C — and beetroot is also a
good source of vitamin C.”
Magnesium fuels more than 300
biochemical reactions in the body, including
many which regulate blood pressure, muscle
and nerve function. Higher blood levels have
been linked to better muscle performance,
flexibility and strength.
Potassium is important for muscle cell
function and potassium depletion is a factor
in muscle fatigue and is likely to be a driver
for pain and degenerative changes associated
with prolonged exercise.
So, whether you workout regularly, want
to do more, or want a simple dietary tweak
that can deliver real health benefits, you can’t
beat beetroot.Dr Clifford says: “We still have a lot to
learn about the way the different nutrients in
beetroot work together, and why this humble
vegetable seems to deliver so many health
benefits, but in the meantime it makes sense
to make sure beetroot is on the menu. If
someone who isn’t at peak fitness combines
exercise and an increased intake of beetroot,
the evidence suggests they might be able to
work-out for longer, and suffer less muscle
strain afterwards.”
And Cooney says: “That really is a
winning double, because increasing activity
levels builds stamina and strength, and
releases all sorts of feel-good body chemicals
like endorphins — and anything which
reduces the risk of muscle soreness and
supports muscle repair will help maintain
momentum.
“With beetroots becoming more widely
available, and so many great beetroot
recipes, there is really no excuse for not
hitting the beet.”Adding beetroot to your
diet makes sense if you
want to get t he most out of
your workout...