How many days is it advisable to drink beetroot or beetroot juice?

He beetroot juice It is one of the sports nutritional supplements with the greatest scientific evidence in terms of performance results and is used in numerous sports, mainly in professional cycling.

In any case, this juice is not only consumed in athletes, but is also used as nutritional supplement in some pathologies due to its multiple health benefits.

It is a highly recommended supplement for people with hypertension, heart failurechronic obstructive disease and insulin resistance.

In a specialized text published by Clarin newspaper It is reported that beetroot juice is increasingly used in healthy eating richness of its nutrients. Among which stand out:

• Vitamins C, A and B.
• Complex carbohydrates, such as dietary fiber.
• Minerals. These include potassium, phosphorus, zinc, iron and calcium.

The note also adds that: “(beet juice) …also provides tryptophan, an essential amino acid “which contributes to the production and maintenance of proteins and the function of neurotransmitters.”

Benefits of beetroot juice in competition

According to Chema Aguerdas Lozano, nutrition expert and dedicated to CyclingHere are some of the benefits of beetroot juice during competitions:

• Greater permanence in prolonged high-intensity effort.
• Increased blood flow.
• Improvement of the process of muscle contraction and relaxation.
• Workload improvements in anaerobic threshold or lactate intensities.
• It can promote adaptation processes in hypoxic conditions.
• Provides vasodilation and a reduction in blood pressure.

In his text the specialist also underlines this Beetroot juice is a supplement that can be drunk every day. Beyond the improvements in sports performance, it is very healthy and brings important benefits at a cardio-respiratory and cardiovascular level.

How much beetroot juice to drink per day

However, the newspaper El País in an article on the benefits of carrot juice points out that: “Now, it is important to note that you can consume approximately 250 ml of beetroot juice every day, not anymore. It is crucial to keep in mind that people with calcium oxalate stones in the kidneys should avoid excessive consumption, as well as diabetics, as it has a moderate glycemic index.”

El País also highlights that “beetroot is a vegetable that provides proteins, fibre, potassium and folate second Spanish Foundation for Nutrition (FEN), which indicates that a serving of beetroot covers 17% of the daily fiber intake recommendations for men and 25% for women. As for potassium, it covers 17% of the daily consumption recommendations for men and women between 20 and 39 years old with moderate physical activity. And as regards folates, it covers 45% of the recommended daily intake for men and women in the age and physical activity range described”, specifies the newspaper.

Benefits of beetroot juice

The newspaper El País, in its very complete text, highlights a series of proven benefits deriving from the regular use of beetroot juice, among which we highlight only the following:

• Lowers blood pressure.
• Improve training performance.
• Strengthens the immune system.
• Prevents and fights anemia.
• Protects the nervous system.
• Prevents premature aging.
• Prevents cancer.
• Maintains eye health and prevents cataracts.
• Prevents liver problems.

How to prepare beetroot juice

In his note on beetroot juice and its benefits, Clarin newspaper it reminds us of a simple and practical recipe for making juice

Ingredients:

• 2 medium beets.
• Waterfall.
• 1/2 lemon.
• Sugar or sweetener.

Preparation:

• Wash the beets very well, remove the peel, leaves and root tips and cut them into cubes.
• Boil them until they are soft.
• You can also use raw beets (always well cleaned).
• Pour the pieces into the blender glass along with a cup of cold water.
• Add the lemon juice.
• Sweeten to taste.
• It will now be ready to drink.