—Dietary supplementation with beetroot juice (BR), containing approximately 5– 8 mmol inorganic nitrate (NO3 ), increases plasma nitrite concentration ([NO2 ]), reduces blood pressure, and may positively influence the physiological responses to exercise.
To summarize before y'all fall asleep: This s###'s the real deal for exercise.
However, the dose-response relationship between the volume of BR ingested and the physiological effects invoked has not been investigated.
More of this beetroot-s### is better than less, but we're not exactly sure why that is yet. Yeah, more research for us!
In a balanced crossover design, 10 healthy men ingested 70, 140, or 280 ml concentrated BR (containing 4.2, 8.4, and 16.8 mmol NO3 , respectively) or no supplement to establish the effects of BR on resting plasma [NO3 ] and [NO2 ] over 24 h.
We talked 10 healthy dudes into drinking this s### to see what would happen.
Subsequently, on six separate occasions, 10 subjects completed moderate-intensity and severe-intensity cycle exercise tests, 2.5 h postingestion of 70, 140, and 280 ml BR or NO3 -depleted BR as placebo (PL).
So they drank it, then worked out. BMF's, we're telling ya ...BMFs!
Following acute BR ingestion, plasma [NO2 ] increased in a dose-dependent manner, with the peak changes occurring at approximately 2–3 h. Compared with PL, 70 ml BR did not alter the physiological responses to exercise.
After hoisting a few, good stuff in their blood increased (after two or three hours; had to sit and listen to them talk and brag during that time ...ugh). The guys that took the fake stuff didn't show improvement ...just red piss. Ha!
However, 140 and 280 ml BR reduced the steady-state oxygen (O2) uptake during moderate intensity exercise by 1.7% (P 0.06) and 3.0% (P 0.05), whereas time-to-task failure was extended by 14% and 12% (both P 0.05), respectively, compared with PL.
The more beetroot s###, the better they performed!
The results indicate that whereas plasma [NO2 ] and the O2 cost of moderate-intensity exercise are altered dose dependently with NO3 -rich BR, there is no additional improvement in exercise tolerance after ingesting BR containing 16.8 compared with 8.4 mmol NO3 .
At some point, drinking more didn't mean jack.
These findings have important implications for the use of BR to enhance cardiovascular health and exercise performance in young adults
This ain't some stupid academic study. We really learned something here! You're welcome in advance.