There are an endless number of reasons why eating more vegetables is a foolproof strategy for better health. One reason you may have not considered, however, is the beneficial effects that vegetables have on your athletic performance.
When you exercise, your heart rate increases in an effort to increase blood flow to the active muscles in your body. Increased blood flow helps to deliver more oxygen to your muscles and to remove the waste products of muscle contractions, including carbon dioxide and lactate.
Oxygen is required in order to metabolize lactate, and as exercise intensity increases, lactate accumulates. Lactate releases hydrogen ions, and it is the excess hydrogen ions that cause a drop in pH, or an acidic environment, in muscle cells. This acidic environment results in the burning sensation experienced during intense exercise.
So, what does all this have to do with vegetables?
Many vegetables contain nitrates, which are converted into nitric oxide in the body. Nitric oxide is a molecule that helps to dilate, or open up, blood vessels, increasing blood flow throughout the body. Increased nitric oxide levels have been shown to improve brain function, lower blood pressure, and improve exercise performance.
Studies have shown that consuming beetroot juice prior to exercise increases the duration of sustained activity, increases power output, and decreases post-exercise muscle soreness. Beetroot juice is particularly high in nitric oxide.
However, beetroot juice is not your only option for increasing nitric oxide levels. Dark leafy greens, such as spinach, kale, cabbage and arugula, are packed with nitrates. Additionally, celery, kohlrabi, fennel and leeks are a great source of nitrates.
Interestingly, the amino acid L-arginine can be converted into nitric oxide in the body. Nitric oxide synthase helps to convert L-arginine into nitric oxide, and some foods actually help to increase levels of nitric oxide synthase. These foods include garlic, pomegranate, and citrus fruits.
Incorporating nitrate-containing vegetables into your diet can help to support your performance and recovery during physical activity.
Working with a dietitian is a great way to learn how to incorporate more vegetables into your diet in a way that you enjoy! If you would like to work with me, please schedule a FREE discovery call here.