Beetroot Juice Helps Hearts Recover After Exercise
Acute and short-term beetroot juice nitrate-rich ingestion enhances cardiovascular responses following aerobic exercise in postmenopausal women with arterial hypertension: A triple-blinded randomized controlled trial.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No difference in heart rate recovery at 30s, 60s, 120s, 180s, or 300s — yet HRV improved significantly.
It’s counterintuitive that heart rate didn’t drop faster, but the *variability* of the heartbeat did — suggesting the nervous system’s control improved, not just the speed.
Practical Takeaways
Drink 1 cup (≈800 mg nitrate) of beetroot juice 2–3 hours before exercise if you're a postmenopausal woman with hypertension.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
No difference in heart rate recovery at 30s, 60s, 120s, 180s, or 300s — yet HRV improved significantly.
It’s counterintuitive that heart rate didn’t drop faster, but the *variability* of the heartbeat did — suggesting the nervous system’s control improved, not just the speed.
Practical Takeaways
Drink 1 cup (≈800 mg nitrate) of beetroot juice 2–3 hours before exercise if you're a postmenopausal woman with hypertension.
Publication
Journal
Free radical biology & medicine
Year
2023
Authors
C. J. R. Benjamim, L. S. L. da Silva, Y. B. A. Sousa, G. Rodrigues, Y. M. D. M. Pontes, M. A. Rebelo, L. S. Gonçalves, Simone Sakagute Tavares, C. S. Guimarães, A. C. da Silva Sobrinho, J. Tanus-Santos, B. Gualano, C. B. Bueno Júnior
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Claims (4)
Drinking beetroot juice every day with at least 397 mg of nitrate can lower high blood pressure as much as common blood pressure pills do.
Drinking beetroot juice with 800 mg of nitrate after working out might lower blood pressure by about 9 points in women over 50 who have high blood pressure, helping their heart recover better.
Drinking beetroot juice for a week might help women over 50 with high blood pressure recover their normal heart rhythm faster after working out, which could mean their body’s stress and relaxation systems are working better together.
Drinking beetroot juice for a short time or for a week might help improve blood flow in the arteries of postmenopausal women with high blood pressure, especially after they exercise, which could mean their blood vessels are working better.