Beetroot, blood & footballers - the unlikely team

ROOT CAUSE:The humble beetroot is being praised at the top of the game.

Eating beetroots and other green, leafy vegetables increases your intake of the nutrient, nitrate.

For the most, these vegetables are enough to reap the benefits. For pro footballers, who lose nutrients quickly through intense training, they need to find it in supplement form.

Nitrate supplements have been present in sports for years. Their popularity has grown after the success of cyclists and swimmers at the 2012 Olympics. Its use in pro football is now at an all-time high after research showed its advantages for match-play.

How do they work?

Nitrates produce Nitric oxide in the body. Nitric oxide is a vasodilator, relaxing and widening the muscles of your blood vessels. This increases blood flow around the body, contributing to better vascular health.

The benefits

Reduce blood pressure

Regulate blood flow

Lower oxygen consumption

Improves muscle contraction

These all improve exercise capacity. This can enhance your football performance during a strenuous match by helping you reduce tiredness.

IT'S IN THE BLOOD: Lots of tests have been done to reveal the effects of nitrates for athletic performance.

What's the evidence?

There's evidence that supports the benefits of nitrate. In a 1985 study, subjects were given beetroot juice before exercise. The subjects showed a reduction in blood pressure, oxygen consumption, and an improvement in exercise ability during intense cycling and running.

The amount of beetroot juice needed is still not well­-known. And the amount of time that nitrates need to be taken before exercise is also not fully understood.

Nonetheless, we know that nitrates can help to improve performance. Even the numerous elite nutritionists we have spoken to all praise it's potential. This could mean a little but essential break-through for football.

The benefits of adding beetroot to your meals is astonishing.

football4football - nutrition team

CAN'T BEET IT: Beetroot juice can have vegetables & fruits added to it.

There does not seem to be any harmful side effects associated with nitrates - especially not in beetroot form!

But remember to follow the manufacturer guidelines for any football supplements that you take if you choose to use them.

Final Note

Whether you decide to use supplements or swap your munching apples for cartons of beetroot juice, increasing your nitrate intake can reduce tiredness during intense training sessions and improve your match performance.