Beetroot Benefits Stamina and Endurance

By Kirsten Whittaker 

Here's some news that's going to set the exercise world back on its ear. The news that the vegetable beetroot benefits a athletes endurance and stamina.

A University of Exeter team has discovered that the nitrates in beetroot juice lead to a reduction in oxygen uptake, this in turn makes working out less tiring so you can exercise longer.

And, the researchers say, the effect is greater than what you get from any other known means, including regular training.

Athletes who need endurance for their sport will be thrilled, but the findings are also welcome news for elderly patients or those dealing with cardiovascular, respiratory or metabolic diseases.

The intriguing research focused on eight male subjects, ranging in age from 19-38, who were given 500 ml of organic beetroot juice a day for 6 days in a row.

They then had to complete a series of tests that involved cycling on an exercise bike. As a control, the subjects were given a placebo of blackcurrant cordial for an additional six consecutive days before having to do the same cycling tests.

When they drank the beetroot juice, subjects could cycle an average of 11.25 minutes. This was 92 seconds longer than when they drank the placebo juice.

This works out to about a 2% reduction in the time it takes to cover a set distance, or being able to add about ten minutes to your regular workout.

When asked to cycle at an easy pace, the subjects were found to use less oxygen after drinking the beetroot juice than with the placebo juice, which means the muscles of the body were able to do the same amount of work, but expend less energy.

The juice might actually help you exercise for as much as 16% longer.

Fitness experts know that you surely improve your fitness level with exercise and have always believed the oxygen uptake of the body remains fixed, meaning that a conditioned athlete and the man on the street would have identical oxygen uptakes at the same intensity of physical activity.

Yet the Exeter team found differing oxygen uptake readings in subjects who drank beetroot juice before exercise.

No one knows how the nitrate in the juice boosts stamina, but the researchers suspect it could be that the nitrate (especially concentrated in juice form) in the juice turns into nitric oxide in the body.

This causes peripheral blood vessels to dilate which improves the oxygen supply to the muscles and impacts how much oxygen is burned up while the body is exercising.

The nitrates can also improve the efficiency of muscle contraction during an exercise session.

What's more, beetroot juice has been shown to lower blood pressure, and when the subjects in this latest study drank the juice they also had lower resting blood pressure readings.

This data supports research from the London School of Medicine and the Peninsula Medical School, appearing in the February 2008 issue of the journal Hypertension that found beetroot juice brought down high blood pressure.

The research is published in the Journal of Applied Physiology. While more work is needed, it's hard to deny the good-for-you benefits of nitrate rich fruits and veggies; these foods might just be the way to a healthy cardiovascular system. Beetroot juice carries nitrates just like some green, leafy veggies you may know like lettuce and spinach, though the juice form is considered especially beneficial to the body.

While beetroot juice isn't something you're likely to see at your local supermarket, you can find it in some health food shops or online sources.

Understand too that the amounts used in the research, 500-ml or just under a pint a day, are quite high, and the "earthy tang" of this nutrient rich juice isn't for everyone.

You might want to start with a small amount, diluted 4:1 with water or try some of the many recipes for combination juices to see what you prefer, and how these beetroot benefits can impacts your workout.

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Why Everyone Should Learn About Spirulina Powder Benefits

By Thelma Martin  

There are quite a few spirulina powder benefits. Spirulina is an anti-oxidant which can be found in powder form and can benefit many areas of the human biology system. Spirulina can also be used as an aid to weight loss as part of a healthy balanced diet. Spirulina is a blue algae, found in tropical shores in the south eastern part of Asia.

Unlike most other plants, it does not have roots, leaves, or stems. It does contain a colouring called chlorophyll which is needed by all plants to turn sunlight into energy.

Spirulina has high amounts of nutrients and has many detoxifying properties. There are 36 species of spirulina that are edible.

During the 1970s, spirulina has become popular in many countries as a health food or nutritional supplement. Spirulina is naturally low in calories, contains many nutrients in very small volumes.

Spirulina contains 2.5 g to 3.5 g of protein per 5 g of powder. Spirulina is an exceptional source of various carotenoids. It is an excellent source of iron which is 3 mg to 8 mg per 5 g of spirulina. In addition to this, spirulina is rich in phycocyanin, the only blue pigment that serves as natural food colouring and which is an important part of antioxidant activity. It also contains chlorophyll and very small amounts of some minerals. That is why we often speak of this algae as a "super food".

To me, the spirulina benefits are extremely important, I hope this is the same for you, because they apply to humans, animals and the Earth alike. Spirulina is a real super food as it is a food and a medicine.

Spirulina have been shown to be effective against several types of cancer in experimental models. It is the phycocyanin in spirulina that has the anti-cancer effect. A recent study shows that the phycocyanin kills cancerous blood cells.

Spirulina provides the body with more stamina, strength, better nutrient absorption and it is perfectly safe for children and pregnant women. A decent amount of research has been done on the benefits of spirulina powder, and it seems to support many of the health benefits as the supporters of spirulina have claimed.

Spirulina powder has been approved by both the FDA and WHO as a healthy food. One of the Spirulina benefits is that it has a glucose lowering effect. A recent study in which people with type 2 diabetes, showed that spirulina lowered blood glucose.

Spirulina is very popular among athletes and bodybuilders. In conclusion, there are many interesting benefits to be had in the use of spirulina. Spirulina can be added to all types of fruit juices to make it more nutritious. It is tasty in soups, pasta or mixed with yogurt. Spirulina and other spirulina products are used all around the world.

Another of the Spirulina benefits is that it is also a good anti-aging food as it has a concentrated nutrient value; it is easily digested and full to the brim with antioxidants. Beta Carotene is good for healthy eyes and vision. When we choose to eat less meat, supplements such as spirulina are good sources of iron and other essential minerals.

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