Beets are natural doping for an athlete
Content:
Beets are natural doping for an athlete.
Beetroots is a product that, in addition to its excellent taste, has a lot of useful properties that extend both to the individual system and organs and to the whole body. Few people know that beets are ideal for Sports Nutrition - they have a beneficial effect on muscle development, improve vitality, and endurance.
Nutritional value, beet composition, and calories.
The nutritional value of red beets is great. The chemical composition of this root crop is rich in a variety of vitamins, minerals, and other nutrients. The calories of this vegetable are low, it's only 41 kcal per 100 grams of raw product.
The nutritional value of beets is as follows:
the percentage of proteins, fats and carbohydrates: 2.1 / 0.2 / 3.1, respectively;
8.6g disaccharides;
85g liquid;
2.4g dietary fiber;
0.2g organic fiber;
1.1g of ash;
0.1g starch.
Beetroot`s calories are relatively low, so this vegetable can and should be included in the diet of athletes. The daily intake of beets from 100 to 200 grams provides the body with vitamins of group A in the amount of 1% of the daily value, 2% potassium, 12% vitamin C and up to 70% iron.
The number of calories in boiled beets is slightly different from raw root vegetables- 48 kcal per 100 g, and the calorie content of a baked vegetable is 45 kcal. It follows from this that the calorie content of beets can vary depending not only on the cooking process, but also on the variety the vegetable belongs to, as well as the part of it that is used:
in sugar beets, the calorie content is 46 kcal per 100 g of product;
beet tops contains 22 kcal;
beet juice - 41 kcal.
Keep in mind that the figures are based on the assumption that the vegetable was prepared without adding any spices or auxiliary ingredients.
The beetroot contains many vitamins necessary for the body, which subsequently has a good effect on overall muscle condition- especially valuable for people engaged in any sport, from light fitness to lifting heavy loads in the gym.
Beetroot (table) is a vegetable with a high content of vitamins C and B, as well as carotene (which is necessary for strong and healthy hair) and niacin. In addition, the raw product contains minerals such as:
manganese;
magnesium;
phosphorus;
potassium; copper;
iron; sodium;
calcium;
sulfur.
In addition to all of the above, beets are among the leaders in the content of acids necessary for the body, in particular, gamma-aminobutyric acids, which have a positive effect on the metabolism and performance of the brain.
Note: the nutritional value of boiled beets does not differ significantly from the nutritional value of fresh vegetables, if you adhere to the correct preparation technology. In the process of cooking, the carbohydrate index only slightly increases, from this the calorie content is slightly higher.
2. Useful properties of beets for sports and fitness.
Scientists have conducted research on the beneficial properties of beets and have scientifically proven that beet juice has a positive effect on the state of the muscular system. If you drink a glass of beet juice before playing sports or working out, your endurance will increase and your session will be more productive. Moreover, muscle pain will decrease, and you will feel tired much later.
Beet juice makes the muscles work harder with less oxygen absorbed, and this is the reason why muscles tire more slowly. If you are building muscle, this juice can become a natural dope.
Only juice from a raw product has the described properties; boiled beets have no such feature. However, the decoction in which the root vegetable was cooked has a similar effect.
In addition, beets in any form have a positive effect on the condition of the skin, the work of the digestive tract, and they also help the body to cleanse itself of toxins. Beets have medicinal properties and help with:
dementia (deterioration of cognitive functions in the elderly), since beet juice has a positive effect on the functioning of the brain by improving blood flow;
malfunctions of the digestive system, due to the high content of fiber;
inflammation, due to the content of choline - a universal compound that not only strengthens muscles, but also has an anti-inflammatory effect.
From this we can conclude that beets are good for athletes- they help to endure heavy physical activity and increase muscle productivity.
Beets also have a positive effect on the condition and appearance of the skin. In addition, the use of vegetables contributes to weight loss due to the low calorie content of the root crop.
Beet tops are equally useful, with a high content of vitamins, minerals, and low calorie content. They help to reduce hunger and cleanse the intestines. Also, beet leaves reduce blood sugar and stimulate metabolism. But they must be used correctly: in order to preserve the beneficial properties, beet tops must be stewed or boiled.
3. The benefits of beets for weight loss.
The introduction of beets into the diet promotes weight loss. But, it is important to remember that diet alone cannot achieve a good result. To get the figure of your dreams, or at least get closer to it, you need to properly combine a balanced diet and exercise, observe a sleep and rest regimen, and drink enough water per day.
Useful information! On average, a person should drink between 1.5 and 2.5 liters of water per day, depending on their physique and weight. Drinks such as tea, coffee and juices are not considered pure water.
The beneficial properties of beets are determined by one important feature - the body's ability to absorb one or another component. In this regard, beets are a win-win vegetable, useful in any form: raw, boiled, stewed, or baked.
Regarding the beneficial properties of beets for the body during weight loss, we can say the following. If you introduce a red root vegetable into your daily diet, after a couple of weeks of consumption, you will notice an improvement in well-being, which will be accompanied by the full work of all internal organs.
One of the most appealing additional changes will be in the state of the nervous system - excessive nervousness and irritability will disappear.
Beets contain sweet glucose, which acts as a mood-boosting catalyst (especially when it comes to sugar beets) but remains dietary. Glucose stimulates the brain, increases activity, and supplies the body with energy.
The most valuable ingredient in beetroot for weight loss is betaine. Betaine accelerates the activity of oxidative processes of fats - that is, fat deposits are burned many times faster. It is a biological substance that is often used in dietary supplements for weight loss. In addition, betaine normalizes liver function, which is directly related to a full-fledged metabolism. In simple terms, if you want to speed up your metabolism, in addition to adhering to the norm of drinking water per day and playing sports, eat beets.
Beets will serve as a natural metabolic catalyst. During a diet or drying of the body, which is closely related to the consumption of large amounts of protein from food, betaine will promote more active absorption of protein in the intestines.
Note: Regular consumption of dietary beet foods will not only help you lose weight, but also prevent the accumulation of fat in the female and male body thanks to the element curcumin polyphenol. This happens due to the properties of the component to suppress the growth of blood vessels in adipose tissues.
In addition, it is worth remembering the properties of fiber, which creates additional volume in the intestines without unnecessary calories, and suppresses hunger. Another important benefit is the lowering of cholesterol and blood sugar levels.
4. How to cook beets for weight loss?
Beets can be used to prepare various dishes, drinks, cocktails, smoothies, and are great for soups and salads. You can eat the grated root vegetable raw or after cooking, without worrying that the beets have lost their beneficial properties. The main thing is to properly prepare the product.
There are many ways to cook beets for weight loss, but the product works best in its raw form and in the form of juice. In cases where the use of raw foods is contraindicated or if you want to diversify your daily diet, the root vegetable can be boiled or baked. Let's go over the basics of cooking beets:
Cooking type: Boiled beets
Cooking time: 40-60 minutes
Notes: The product is boiled over low heat in a large container, where water covers the vegetable by at least a few centimeters. The root vegetable must be thoroughly washed and boiled in a peel, which should be left intact. After cooking, the beets are poured with cold water until they cool completely.
Cooking type: Baked beets
Cooking time: 50-60 minutes
Notes: To bake the beets, wash and dry, then put on a baking sheet and cover with foil. It is undesirable to cut the fruit, otherwise it will lose some of its useful properties during the cooking process.
According to nutritionists, men, women and even children (obese or at risk) need to replace one meal, no matter which one (dinner, breakfast or lunch), with beets. For example, in the morning on an empty stomach, you can drink beet juice about 20 minutes before meals - this will reduce hunger and you will eat less than usual.
But you cannot limit yourself to one juice, otherwise after 35-40 minutes you will feel a strong feeling of hunger, due to the glucose content in beets.
At night, it is recommended to eat a dietary beet salad with apples, carrots or cabbage, and you can fill such salads with kefir.
It is very useful to periodically arrange a beet fasting day, but only on the condition that you do not have any of the diseases described below, or contraindications associated with allergic intolerance.
5. Harm from beets and contraindications to use.
Beetroot can cause significant harm to the health of people suffering from individual allergic reactions to the root vegetable. In addition, beets are contraindicated for persons with diseases such as:
gastritis, an ulcer in the acute stage;
urolithiasis disease;
stomach upset;
inflammation of the pancreas;
diabetes.
Unfortunately, the health harm that eating beets can have does not diminish even after cooking, regardless of whether you boiled or stewed beets. In no case should you abuse the product, even if you do not suffer from any of the above contraindications.
Contraindications to the use of beet leaves are gout, allergies, stomach disorders and urolithiasis.
Reminder: the beneficial properties of beet juice for the body is not a reason to drink it in unlimited quantities. The daily norm of juice is no more than 500 ml, otherwise an allergic reaction or upset of the gastrointestinal tract may occur.
In conclusion, I want to say that beets are a versatile food rich in vitamins and minerals that have a positive effect on overall health. Suitable for both men and women. Beetroot will become a natural and safe pre-workout drug, whatever the sport.