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Just Beet It!

Just Beet It!. By: Tracie Blair KINE 628. What is a beet?. A “swollen” root Usually both the roots and leaves of the plant are edible Available year round. Beet nutrition. Beet nutrition. Vitamin C – 11% Manganese – 22% Potassium – 13% Folate – 37%. Beet nutrition. Choline – 8.2mg

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Just Beet It!

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  1. Just Beet It! By: Tracie Blair KINE 628

  2. What is a beet? • A “swollen” root • Usually both the roots and leaves of the plant are edible • Available year round

  3. Beet nutrition

  4. Beet nutrition • Vitamin C – 11% • Manganese – 22% • Potassium – 13% • Folate – 37%

  5. Beet nutrition • Choline – 8.2mg • Betaine – 175mg • Fat - .2 g • Omega 3 and 6’s

  6. What’s so special about a beet? • Nitrates!

  7. Nitrates • Rapidly absorbed by the saliva and stomach • Converted to NO2 (nitrite) by saliva • Then to NO in the stomach

  8. Nitric Oxide (NO)

  9. 92 second increase in TTE • 16% increase • 2% reduction to finish 8 active males 500ml 6 days before time trial 10 day wash out period Cycled to exhaustion at the end of 6 days

  10. 13 male trained cyclists/triathletes 6 days of dietary nitrate supplementation ½ cup beetroot juice after breakfast 2.5 hours before trial

  11. Not just for athletes Lower blood pressure Reduces plaque buildup/ reduces clots Boosts immunity and reduces inflammation Enhances brain function

  12. Side effects • Synthetic nitrates • cause the body to stop producing its own • Lowers blood pressure to quickly • Could cause inflammtion • Beetroot • Hives • Fever/chills • Increase heart rate • Paralyzation of the vocal cords (temporarily)

  13. Recommendation • Performance: • 2 cups per day 6 days up to performance • Race day – 2 cups 2 – 3 hours before • Health • 1 cup of juice 3 days per week • Juicing your own – mix with another juice

  14. Questions?

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