Beetroot juice supplementation and exercise performance

Is there more to the story than just nitrate?

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.

Sliced beetroot rounds with text asking about nitrate benefits, featuring Stamox brand

Beetroot juice (BRJ) and nitrate salts (NIT)

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).

This can potentially lead 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. 

Microscopic view of red blood cells with Frontiers in Nutrition logo, illustrating beetroot juice benefits for nitric oxide and exercise performance

Research suggests potential advantages for beetroot juice

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.

Fresh beetroots with text on VO2 max, endurance, and post-exercise recovery benefits

A synergistic effect between nitrate and phytonutrients

Getting your nitrate from whole food sources like beetroot might offer bonus benefits that isolated supplements don’t.

The proposed mechanism for beetroot juice’s added advantage is a synergistic effect between nitrate and its rich spectrum of phytonutrients (e.g., betalains, polyphenols, vitamin C).

These may enhance NO bioavailability, prolong its action, provide antioxidant protection, or reduce inflammation.

Beetroot powder rich in phytonutrients, betalains, and vitamin C for enhanced endurance and recovery

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. 

Beetroot juice vs nitrate salts: research on exercise performance, VO2 max, recovery & nitrate delivery methods
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