If you're a female runner, chances are you've heard the hype about beet juice. It's been marketed as a natural performance enhancer, helping endurance athletes push harder and go longer. But if you're in menopause, you might be wondering: does it actually work for me? And could it even have downsides?
The Science Behind Beet Juice for Runners
Beets are packed with nitrates, which your body converts into nitric oxide. This helps widen blood vessels, improving circulation and oxygen delivery to muscles. Studies show that beet juice can enhance endurance, reduce oxygen cost during exercise, and even improve recovery.
For postmenopausal women, there's some promising research. Studies suggest that beet juice can improve blood vessel function, potentially lowering the risk of cardiovascular disease. Since estrogen plays a role in vascular health, and levels drop in menopause, anything that supports circulation is worth considering.
Where It Might Fall Short
Here's the thing: while beet juice has been shown to boost performance in many endurance athletes, the research isn't specific to menopausal runners. And as Stacy Sims, PhD, points out, female athletes don't always respond to supplements the same way men do. Plus, if you're training in hot conditions, beet juice can lower blood pressure, which might make it harder for your body to regulate temperature.
Another potential downside? Gut distress. Some runners experience bloating, cramping, or other digestive issues after drinking beet juice. Not exactly ideal when you're mid-run.
Should You Try It?
Like anything in training, it's about personal experimentation. Some menopausal runners might find that beet juice gives them an extra edge, while others may not notice much difference. If you're curious, test it on an easy training day before relying on it for a race. Pay attention to how your body responds, both in terms of performance and digestion.
If you're navigating the ups and downs of running in menopause and want a science-backed approach to training, I'm here to help. I specialize in coaching masters and menopausal athletes, taking the guesswork out of performance, nutrition, and recovery. Let’s work together to find what actually moves the needle for you.
Ready to train smarter? Let's chat.
Links:
- Beet Juice and Cardiovascular Health in Postmenopausal Women
Healthline- How Beet Juice Enhances Athletic Performance
Verywell Fit- Stacy Sims on Supplements for Female Athletes
Triathlete- Training and Nutrition Principles for Women
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