ฝัง
- เผยแพร่เมื่อ 6 ก.ย. 2024
- We break down two high quality research papers showing the effects of both watermelon and beets on athletic performance and recovery. Learn how to get back to training sooner after a big workout or long race, and need less oxygen while performing at the same intensity just by enjoying some delicious food.
NAVIGATE VIDEO:
00:42 Watermelon juice
03:34 Beet juice
06:29 Real life example
Watermelon Juice Study: pubmed.ncbi.nl...
ATP Machine Video: th-cam.com/users/li...
Beet Juice Study: pubmed.ncbi.nl...
Interview with Aaron Saft: • Lessons from a Nationa...
Additional Resources on Beets and Athletic Performance
“Dietary inorganic nitrate improves mitochondrial efficiency in humans”
pubmed.ncbi.nl...
“Influence of dietary nitrate on the physiological determinants of exercise performance: a critical review”
pubmed.ncbi.nl...
“Whole beetroot consumption acutely improves running performance”
pubmed.ncbi.nl...
Whole Beets vs. Juice for Improving Athletic Performance Video from NutritionFacts.org
• Whole Beets vs. Juice ...
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I totally agree with this video. My diet consists of a lot of watermelon and watermelon juice (particularly from morning to noon). I ran my first half-marathon (with very little running experience) at a sub 01:50:23. I woke up the next morning ready to run another one. My recovery time is fast.
Amazing! It’s nice to meet another watermelon lover. This time of the year I’m doing half or a full watermelon 🍉 per day. Yesterday was a long run day and I had just green juice for breakfast, watermelon juice during the run, half a watermelon after, and two more juices shortly after. Felt high energy and great all day
Took me 8 months to reach this level. You are blessed ❤
Good news right here. I live off of watermelon for the first half of the day all summer long. Thanks for breaking down these studies!
Welcome 🙏
Thanks so much for all the advice! In August, I started using the breathing techniques you mentioned in a few videos ago, and I began eating a lot more vegetables and fruits. My online trainer, who has been making workout plans for me for the past few months, asked if I started taking any performance-enhancing supplements because I've made such significant progress in the last month 😆 it's just diet and better breathing during workouts! Thanks again, you definitely know what you're talking about!
So amazing! Isn’t it funny that by eating plants, other people think we must be on performance enhancing drugs? It’s so insane, just put good in and get good out. I’m personally running twice a day every single day right now all on the trail in the mountains and I’m recovering faster than I can even keep up with. I’m running more and more just because I’m nowhere near my maximum. A lot of people would ask how, and the answer is I’m eating completely raw fruits and vegetables and sleeping 8-9 hours every single night. It’s really that simple.
Keep doing what you’re doing. It’s amazing, inspiring. And thank you so much for your support on this channel your kind words really mean a lot to me. Much appreciated.
Hey Andrew, I'm working on the Audible version of your book. It's such a great resource and I'm sure I'll be going back through it as I try to improve my running. Thank you! Anyway, I wanted to tell you that I ran my first trail 50k yesterday and fueled only with fruit (oranges, bananas, pears and watermelon) in training, leading up, during, and immediately following the race. I feel so much better today than I ever felt following a race. I really credit you to queueing me into this diet change. Again, thank you so much for your work!
Wow! Scott! I’m at a restaurant now and just yelled “Yes!” And did a fist pump! So excited for you. I encourage you to check out Michael Arnstein’s channel @thefruitarian on TH-cam. And dive even deeper into this. So proud of you :)
I’m going to have a nutrition summit live course coming up shortly that may be awesome for you. No date planned yet. But shortly…
Thanks for the encouragement! I'm definitely excited to do more trail racing. Your nutrition course sounds great. Can't wait for that to drop!
This is a no brainer for race day- watermelon for running is new to me & I thought I'd heard it all. But I've wondered about all the protocol that turn on "easy mode", from carbon plate shoes, coffee, to beets... should we do these when training? Isn't training supposed to be hard & we care about the improvement gained, not so much the absolute speed of any training episode?
Training should be mostly easy so that you build up a foundation for that when you do go hard, you can do it at a high volume and get a big reward.
But the majority of your training should be easy. Don’t forget the easy is not just slow, easy running, but it can be very fast, but very short running as well. If you sprint, but only for eight seconds, for example, it’s still easy yet it gives you a foundation of speed as well as endurance from your easy running . This is what I call base training.
I've been curious about this as well. I don't think he means the actual RPE of training, intervals vs easy zone 2, etc, so much as allowing training to be... less convenient, so race day feels easier? For instance, training with a heavier vest than on race day, or saving your carbon plates for race day. A bad personal example was as an asthmatic, I wouldn't use my inhaler proactively before training runs, just before races. Not bright, but made sense in my head. 😂
Hi! Plant-based ultra runner here. It was fun to hear you mention Hellbender 100, I ran that too. I wish I had found you sooner, I would have sought you out at the race. It seems like we’ve got a lot in common :)
I am in the final days of taper for Grindstone 100M now. Wish me luck!
Hey Chris. Good luck. I’m heading to Javelina in a bit for my next one.
@@runelitecoach Javelina sounds like so much fun! Great place to run a faster time too. I hope your training is going well :)
Ι take Beet juice the last 1-1,5 year after every long run and it is really helpful for soreness. Didn't know anything about watermelon juice up until now.
Awesome Chris! So good! We’ll now you have an extra tool. For watermelon juice I recommend having it not just during a race or just after. But having lots of it in general. And eating the melon too. I just juice for races for convenience and to slightly reduce bulk
I eat a fair amount of fruit and veggies but watermelon rarely.. walking around sprouts today.. after this video and i couldnt help but pick one up lol 😂 🎉 need to find a way to get beets into diet again, only been using freeze dried beets 😔 lately. Great video/study coverage!!
Thank you. Sprouts is awesome. We don’t have that in NC but I’ll be hitting up some of those next month when in AZ Enjoy your melon and thanks for being a viewer :)
Hi Andrew, love all of your content. I made myself a pitcher of "early morning juice" that I'm going to have before my runs in order to stay hydrated better and have better recoveries. It's about 2L worth of fluid, and I was wondering if I'm missing anything or if I'm trying to do too much here. I know that watermelon and lemon juice are the go-to, as well as beets as you have explained. I'm not sure how critical berries are...but they taste good and we have plenty, so I tossed some in there.
Ingredients:
1 small watermelon (not a mini, but the size slightly larger than that)
3 juiced lemons (just juice)
blueberries (didn't measure)
strawberries (didn't measure)
pineapple (didn't measure)
15g creatine monohydrate
10g beet powder
just enough almond milk to give it some more liquidity while blending
You’re not gonna go wrong with eating, raw fruits and vegetables in whatever way you choose. Juice is good, smoothie is good, eating it with your hands is good, salads are good.
There are a lot of subtleties to this. And there actually are major differences between all the versions that I said above, but you shouldn’t pay attention to those variations until your diet is made up almost exclusively of these foods. Then we can address things like food, combining, maximizing, absorption, etc..
So you’re on a very good path. Just keep doing what you’re doing, and keep increasing the amount of fruit and vegetables in your diet.
Thank you for your support of the channel and I love having you as a viewer. :-)
@@runelitecoach Yep, that's what I'm trying to do. I'm making a concerted effort to just grab random fruits and veggies to snack on whenever I'm kind of aimlessly wandering in the kitchen...some carrots here, peppers and mushrooms there, slice up a little apple...just a little something to take that "edge" off lol.
I started running 11 months ago, and I'm currently trying to break a 20min 5k, and I'm very close. I was watching your video that went over optimal BMI/weight for running. I'm currently 6ft 2in tall and 180-182lbs, so around 23.2 BMI...not really fat looking at all, but I know I have an "easy" 10lbs to lose with some smarter dieting and slightly upping my mileage from 50k/wk to 60-70k/wk. Ideally I want to be around 165lbs or 21.2 BMI.
Your videos and the fruitarian guy's videos are inclining me to try this type of diet and see how it pans out for me. Thanks for the info and I'll be trying to eat raw fruit/veg as much as I can for the foreseeable future.
And you hairstyle looks fantastic 🤩
Haha. Thank you 🙏
Thank you for another great video. You are absolutely amazing. Just ordered your book book and can’t wait to read it⭐️
So cool! Thanks for getting the book. If you like it, and I know you will, please leave a review on Amazon. I’ll add you to the thank you credit role in future TH-cam videos.
Do you need to prep with your watermelon or beet juice ingestion (like carb loading)? Should I be drinking it the night before, or is it just that when you begin your race, you can start drinking it? That feels like an important piece of information to know. This is a fascinating study, and I love watermelon, so it’s even better. Thanks for the video. 😁
Side note: I feel like eating a bunch of actual watermelon might end up filling you up or making you need to… ummm… visit the restroom in a more desperate timeframe, but I could be wrong. It kind of does that to me, but the juice sounds awesome.
I recommend eating as much raw fruits and vegetables as you can throughout your diet in general. This will help your recovery, your performance, your sleep, your elimination, etc.
Once you start your race, most of the haters in the barn. It just like most of your training is behind you, most of the effects of your previous diet are already in your body. You can only do so much during an actual race. So yes, having Watermelon juice before would be much better
In fact, I recommend having juice for breakfast before a race so that you don’t have all the extra bulk in your intestine and need to… Well… “Go “
@@runelitecoachcurious how far before a marathon you personally drink your watermelon juice to avoid a large insulin spike if it didn't come down well, as running on more fat adapted approach. Doing the max lowcarb approach but im considering adding in 500ml juice 2hrs pre run. Curious on your thoughts 🎉 cheers
Correction, oxygen is used in oxidative phosphorylation stage that comes after the Krebs cycle.
I ran my last 3 long runs using watermelon as a supplement to my hydration. I do my long runs as two loops 8k to 10k loops, so it is easy to take a minute to grab some bites. Now I think that I'll juice the watermelon and add the strained juice to my hydration flask, but eat the fiberous stuff after the run.
If beet juice causes less oxygen consumption, doesn't that indicate that there is more anaerobic metabolism going on? I can see how somebody who doesn't warm up up prior to a short race would get an advantage by pre-dilating their blood vessels a little via the beet juice, but just doing a proper warm-up would do the same.
No. It means that the cost of energy demand it was lower. If it meant that in aerobic metabolism increased, we would expect to see an increased rate of perceived exertion, and slower race times. We see the opposite.
Hi....I am a distance runner....5k to marathon....eat mostly vegan....but would love to learn how to eat in a way that optimizes performance. For example....what to eat the day before and morning of a race or hard workout. Thanks!
Great info im going to try this , just started running and the DOMS are pretty bad 😬 thanks
Have fun. Come back and report how this works for you!
I love watermelon and eat/drink loads of it during the warmer months but it has a very cleansing effect...not sure it would be a good idea before or during runs for me
Thank you, I did not know this! Watermelon sugar hiiiiigh for the win!
Watermelon is the best! I had watermelon for breakfast and for lunch today. And tomorrow on my long run I’ll be having watermelon juice.
It is the end of watermelon season here, I have eight more on the counter ready to go. But it’s possible it that’s it for the season.
I ate a cup of beets before my 20 mile speed run this morning and finished with a time of 2:00:39 and on pace for my training for the Marine Corps Marathon. Ate watermelon after the run. Costco sells jars of sliced beets for a good price.
Nice! Good job. Keep eating them! And whatever other leafy greens and fruits that you like.
@@runelitecoach Thanks. That’s mostly what I eat along with grains and beans. Gave up animal products in July and the benefits for my running have been great.
Hi is your book going to be on amazon audible. As I use this.
Yes. It’s available now. www.audible.com/pd/Run-Elite-Audiobook/B0CGC8WB4X
Just bought your book. Looking forward to listening to it. Finished the charleville half marathon in ireland a few hours ago. Included it as a race prep for my upcoming marathon got a 1hr 34min not a pr but just a min and change off. If I had beets who knows bring on the marathon.
Amazing 🤩 I love running in Ireland. Nice job. And thanks for your support
I love watermelon & watermelon juice for running performance. I like beets, but I don't feel any running benefits. So, I stick with watermelon, because it works for me.
Beets for nitric oxide. That’s super important. But you can get it as well from leafy greens. Arugula may be even better than beets. Depending on how much you eat
@runelitecoach yes, I'll still eat beets because I like them. I just never felt any running benefits from them. Thanks!
Quick question: how do you get a supply of those year-round?
Beets you can get any time in the IS at least.
Watermelon 🍉 is available very cheap and abundantly from May-October. The rest of the year just eat the fruits that are in season and available.
The reason that beats work in the way that they do is because they contribute to nitric oxide production. You can get nitric oxide production from eating any leafy green vegetable, so eat those when beets are in available and if you can’t find watermelon, well… I guess you can’t have watermelon.
I have literally taken a month and moved to Costa Rica to access fruits, and it’s prime during the off-season in the US
Where there’s a will, there’s a way. But don’t over complicate it. Just eat raw fruits and vegetables and you’ll be good.
So do you put the watermelon juice in your hand held or bladder at each aid station? and is it just the juice you drink or do you change it out with tail wind or something like that?
I put it in bottles and carry bottles. I don’t put it in a bladder. Hard to clean. And bottles can be frozen and picked up at aid stations pretty easily
When should we have these? Day of? Night before? Right before?
So when is the optimal time to ingest these foods prior to running?
The research tested just before, a day before, 6 days leading up to, and 6 weeks leading up to. And they’re all progressively better. So just eat plants ALL the time and you’ll do best
Yes, but with what timing? I've read the studies on beet juice and remember that the timing matters.
Which to use before, during (not really possible for a typical race), and after?
If you’re not eating veggies that improve nitric oxide, just eat them. If you already are and want to improve performance, the research on these compares right before a workout compared with in the 24 hours before compared with a week before every day. Each variation is better than the last. So just eat them. But if you want an answer to your question eat them 2-3 hours before
sir, i have a question for you. do you have any advices on improving hrv? my hrv is chronically low, i am guessing the culprit is either inflammation and my immune system itself or i have been going through stress deep down somewhere in my mind.
thanks in adv.
When is the best time to consume it, before or after the training? (watermelon and beet)
This research showed that there’s an improvement having it the day of the race, there’s more of an improvement having it for three days before the race, and yet more improvement for having it six weeks before the race. So we can conclude that having raw fruits and vegetables in your diet as a staple has compounding effects. Which is of course what we would expect.
@@runelitecoach Thank you :)
Do frozen blueberries for example lose their benefits if not eaten fresh?
No. Good frozen too. You lose very little. In fact often they can be better as they are frozen right after picking and don’t sit in a carton for days or more
@@runelitecoach thanks. Didn't expect that.
Trouble i have with these two foods are getting the squits. Perhaps juicing and removing the fibre will help with this
Yeah that may help. But the reason you get the squirts is because it goes too fast through you because of too much fat in your diet which sticks to your small intestine. It makes it harder for nutrients to make it through the intestinal wall and so instead of making it in to your blood, it just travels through you and comes out. But ironically a juice cleanse would clean that out and remedy the squirts.
@@runelitecoach wow thank you
Welcome
You made a mistake you said the bill rodgers won 3 New York City Marathons when he actually won 4
marathons. 4 New York
City’s and 4 boston marathons. I don’t know if that is part of your book but that should be corrected.
That mistake was in one of your recent videos I watched.
Ok thanks. It’s correct on my book 📚
Is it better to juice it or blend (to retain the fiber)
They’re just different protocols. Blending would be more appropriate for an ongoing diet. Juicing is superior for a cleanse. Virtually everybody will do well to do periodic cleanses. What I do is once per year I do a 10 day juice cleanse, and then for the rest of the year, I have 30 to 60 ounces of fresh raw juice in the morning, and 60 to 120 ounces of smoothie every day. And then the rest of my diet is mostly raw. With the occasional Whole Food plant-based dinner
Can we mix the two together?
Yes. Ideally fruit should be eaten alone. But that’s only an ideal situation, and a prerequisite would be that you already have cut out processed, salt, and animal products from your diet. So unless you’re already in that place, then go ahead and feel free to combine these foods.
@runelitecoach I try my best to eat healthy as possible just that am not in my own domain so sometimes I have to compromise but on my own I always choose the fruits and vegetables
can you take watermelong jice whiel runnign ass replacement of electrolyte? or can I mix gatorade in it?
It’s got all the electrolytes and fuel and hydration that you need. Enjoy.
@@runelitecoach One more question I dont knwo if I can afford your coaching how is your fees is it one of or season based any idea of the price range, I can email you
And what about melon?
Yup. Melons are a green light food for sure. Watermelon is just one of the many melons 🍉 my personal favorite. Cheap, delicious, high in water, beautiful
Is beet juice something you should eat daily to improve training response or only for competition when you want increased performance?
Both.
It enhances nitric oxide production which is arguably one of the most important compounds for health. I mean that’s WHY it improves performance, because it improves artery function and blood delivery.
So yes beets every day is a good idea. But as long as you’re having GREENS every day then the beets themselves don’t matter as much.
So have nitric oxide forming foods every day. And beets are one of them.
What is the protocol for when to take the 2 cups of beet juice prior to a race? Night before? Two hours before competition?
about two hours before the competition@@joshuabeemer4062
Soooo where do you get watermelon juice, or do you juice it yourself 😂👍
Always juice myself. If you buy juice it’s pasteurized which basically ruins it. Make it yourself or get it from a juice place that makes it fresh.
Beets = viagra for running.
That’s actually literally true. Viagra works by increasing nitric oxide production, and beets increase nitric oxide production.
Go get it!