Postmenopausal women have difficulty increasing muscle strength and improving physical fitness due to hormonal changes, compared to premenopausal women or men of the same age. Recently, a study has shown that drinking beetroot juice before exercise helps improve stamina and muscle strength in menopausal women.

 

A research team from Indiana University Bloomington School of Public Health in the United States analyzed postmenopausal women over an 8-week period. Participants exercised three times a week for 60 to 70 minutes under professional supervision. The exercise consisted of ▲10 to 15 minutes of warm-up ▲25 to 30 minutes of strength training ▲25 to 30 minutes of functional movements such as squats and step-ups. Among the participants, half consumed 140mL of beetroot juice rich in nitrates two to three hours before exercise. The research team measured ▲blood pressure ▲oxygen saturation ▲nitric oxide levels.

Participants sat and rested for 15 minutes after exercise, then performed a 6-minute walk test to assess their exercise capacity. As a result, the group that drank beetroot juice increased their walking distance by 40 meters, while the control group increased by 8 meters. Changes in heart rate were also observed in each group. The beetroot juice group experienced a decrease of 10 beats per minute in heart rate after the walking test, whereas the control group saw a decrease of only 1 beat per minute. Maintaining heart rate within an appropriate range helps strengthen the heart muscle, reduces the burden on the cardiovascular system, and decreases stress responses.

 

The research team analyzed that nitrate-rich beetroot improved athletic performance. Nitrate is stored in skeletal muscles and converted to nitric oxide during physical activity, which dilates blood vessels. When blood vessels dilate and blood circulation improves through exercise, oxygen and other nutrients are smoothly supplied to each tissue. A study conducted by a research team at the University of Exeter in the UK also showed a significant increase in muscle strength in healthy adult men who consumed beetroot juice before exercise.

 

The health benefits of beets are not limited to this. The natural pigment that gives beets their purple color, betaine, has powerful antioxidant and anti-inflammatory effects. Additionally, they are rich in fiber, vitamin B, and vitamin C.

 

However, this study has a limitation in that it did not determine the optimal dosage of nitrates to maximize athletic performance improvement. The research team plans to determine the exact required amount through future studies.

 

=============

The color of the bit is also very beautiful.

I said it was a full house.

It seems that beats are good for women going through menopause.