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Summary

In a recent review article published in the journal Frontiers in Nutrition, it was evaluated whether beetroot juice (BRJ) provides greater physiological and performance benefits than nitrate salts (NIT), such as NaNO3 or KNO3.

It was suggested that there's more to beetroot juice (BRJ) than just nitrate, proposing that its rich phytonutrient profile (like polyphenols) offers added benefits over nitrate salts (NIT), potentially leading to better training adaptation, greater VO2 reduction during high-intensity exercise, and improved recovery, though more direct comparative studies are needed to confirm these distinct advantages. 

Mini Review Article

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Key Findings from Comparative Studies

Direct head-to-head research is limited but suggests several potential advantages for BRJ:

  • Exercise Economy: BRJ may be more effective than NIT at reducing submaximal oxygen consumption (VO2) during high-intensity exercise, potentially improving mitochondrial efficiency (Flueck et al., 2016; Behrens et al., 2023).
  • Training Adaptations: Chronic supplementation with BRJ during sprint interval training (SIT) resulted in greater increases in VO2peak and Type IIa fiber percentages compared to NIT (Thompson et al., 2023).
  • Recovery: BRJ has shown a superior ability to reduce muscle soreness post-eccentric exercise, likely due to its anti-inflammatory and antioxidant properties (Clifford et al., 2017).
  • Bioavailability: Some studies report higher plasma NO2– levels following BRJ compared to equimolar NIT, though this remains controversial due to potential dosing inconsistencies in the literature.

Limitations & Future Research

  • Inconclusive Comparisons: Current studies directly comparing BRJ and NIT have limitations, making it hard to draw definitive conclusions about BRJ's unique benefits.
  • Synergistic Effects: Any extra benefits from BRJ likely come from phytonutrients working with nitrate, not independently, as nitrate-free BRJ has shown no effect. 

In essence, the review highlights that the whole beetroot juice might be superior to nitrate salt supplements because of its broader nutrient profile, but more rigorous studies are required to fully understand these nuances. 

Read the full issue.

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