Posts Tagged ‘Tips of the day’

Beetroot Juice?

Posted: September 27, 2010 in Uncategorized

If your an athlete that wants a boost in performance, particuarly endurance you may want to experiment with beetroot juice.  A study in 2009 by Bailey et al. in the Journal of Applied Physiology showed that participants supplementing with .5 liters of beetroot juice for 6 days experienced a remarkable increase in perfromance.

The study measured 8 males cyclist’s time to exhaustion during intensive cycling and found that the participants who used beetroot vs the placebo were able to ride for 92 seconds longer.  Also when they exercised at moderate intensity the amount of oxygen they used was decreased by 19 percent. The researchers believe beetroot juice’s high level of nitrates may be converted to nitric oxide in the body allowing better blood flow to skeletal muscles.

Like all studies there could be a number of flaws, and there is a large confounding variable.  My advice would be to experiment with beetroot juice before a week of heavy training, and see if it helps.  Take one cup of beetroot juice daily for a week.  During this time make sure you record if your making progress, and mentally note whether it has any negative gastrointestinal effects.  If you don’t mind the taste or the purple color it turns your feces, then feel free to use this drink in moderation.



Posted: September 24, 2010 in Uncategorized

Today I wanted to shed some light on cinnamon.  I believe spices are an important part of any diet regardless of your goals, they bring tons of flavor without the added fat and sugar.  Here are some reasons you should include cinnamon in your diet besides the fact that it tastes great.

– Cinnamon has high antioxidant properties

-Cinnamon has been shown to lower fasting serum glucose, tiracylglycerol, and LDL- and total cholesterol concentrations in diabetics.

-The addition of cinnamon to a meal delays gastric emptying, and lowered blood glucose concentrations after a meal.

-Over the long term it may increase fat metabolism, and favorably effect glycogen synthesis.

Recipe of the day:  Try adding a heaping teaspoon of cinnamon to your oatmeal, with a tablespoon of honey, a handful of walnuts, and a half cup of blueberries.

About 440 calories, 8 grams of fiber, and ten grams of protein