Researchers at the University of Exeter, UK, found that beetroot juice can be a great ally for people who want to improve performance in muscle mass training.
The drink significantly increases muscle strength, allowing bodybuilders to lift heavier loads and perform higher numbers of repetitions.
In a study published Jan. 6 in the journal Acta Physiologica, scientists explain that certain vegetables, such as beets, are rich in nitrates. The substance helps to dilate the blood vessels, increasing the amount of oxygen that reaches the muscles, and is therefore associated with the gain of physical resistance.
Pre workout
The research had the participation of ten healthy men aged between 20 and 30 years. They ate a diet low in nitrate foods for the three days prior to the start of the experiment.
Then they were divided into two groups. Five of them had a pre-workout drink with the amount of nitrate equivalent to that found in a glass of beetroot juice. The others consumed a drink without nitrate. None of them knew what they were consuming.
Three hours later, the participants did a series of physical exercises with 60 contractions of the quadriceps muscles – located in front of the thigh – while the dominant leg was attached to the lever of a machine.
Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it’s not impossible. When combined with good eating and physical habits, it is possible to achieve lean massOleg Breslavtsev/ Getty Images
How-to-gain-muscle-mass (1)One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.EXTREME-PHOTOGRAPHER/ Getty Images
How-to-gain-muscle-mass (10)Having a good sleep routine is also essential, as well-slept nights favor the metabolic process and promote body recovery following physical exercise.Flashpop/ Getty Images
How-to-gain-muscle-mass (9)To get good results, another tip is to hire a personal trainer, as having the supervision of a qualified professional to help you with what you really need, within the limitations of your body, is the secret to achieving success. Thomas Barwick/ Getty Images
How-to-gain-muscle-mass (8)Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help to avoid cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option. The Good Brigade/ Getty Images
How-to-gain-muscle-mass (7)After the age of 40, the body decreases the production of hormones, muscle tone and increases the accumulation of fat. Therefore, people with more advanced ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.Jose Luis Pelaez Inc/Getty Images
How-to-gain-muscle-mass (6)Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing toHalfpoint Images/ Getty Images
How-to-gain-muscle-mass (5)Protein consumption also helps in muscle mass gain. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.Jupiterimages/ Getty Images
How-to-gain-muscle-mass (3)Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are composed of 75% to 85% waterGuido Mieth/ Getty Images
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With the help of electrical pulse equipment, the researchers were able to measure the muscle force applied during the experiment. Those who took the mixture with nitrate had a torque – moment of force – 7% higher compared to the others.
Leg muscle biopsies were collected at three moments: following drinking the drink and before and following the exercises. Participants who consumed the nitrate drink had higher levels of the substance in their muscles.
“This study provides the best evidence to date on the mechanisms behind why nitrate improves human muscle performance,” wrote physiologist Andy Jones of the University of Exeter.
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