The Benefits of Beetroot Supplementation for Athletes: What the Latest Research Shows

Beetroot has become a hot topic in the world of sports nutrition. Known for its high nitrate content, beetroot has been shown to have multiple benefits for athletic performance. Whether you’re looking to improve endurance, boost recovery, or enhance strength, beetroot might just be the supplement you’re missing. Let’s take a look at the latest research and find out why beetroot is making waves in the fitness community. 1. Improved Cardiorespiratory Endurance One of the most widely recognized benefits of beetroot is its ability to improve cardiorespiratory endurance. Beetroot juice increases nitric oxide (NO) levels in the body, which helps with vasodilation (the widening of blood vessels) and improves blood flow. This leads to better oxygen delivery to muscles, enhancing endurance and delaying fatigue. Studies suggest that beetroot supplementation can increase time to exhaustion and improve performance in aerobic activities. (Domínguez et al., 2017) 2. Enhanced Muscle Recovery In addition to improving endurance, beetroot has been shown to aid in muscle recovery. Research on recreational combat sport athletes revealed that beetroot supplementation could significantly speed up handgrip isometric strength recovery after fatigue-inducing exercises. Although there were no changes in muscle oxygenation, the enhanced recovery could make beetroot a valuable tool for athletes needing quick recovery between sessions. (Oliveira et al., 2020) 3. Better Performance in High-Intensity Workouts Beetroot is not only effective for endurance athletes. A study exploring high-intensity functional training (HIFT) found that while beetroot did not significantly change the time to complete a workout, it was associated with improved post-exercise lactate clearance. This means that beetroot might help reduce the feeling of fatigue following a high-intensity workout, allowing athletes to recover more quickly between sets or rounds. (Collins & Kearns, 2019) 4. Increased Strength and Power For strength athletes, beetroot might offer some unexpected benefits. A recent study found that supplementing with beetroot juice could increase isokinetic muscular endurance in power athletes, particularly in the knee extensor muscles. While the study didn’t find improvements in every area, the boost in speed and muscular endurance for activities like sprinting and heavy lifting was significant. (Sakong et al., 2023) The Bottom Line: Should You Try Beetroot? Whether you’re an endurance athlete, a powerlifter, or just someone looking to improve your fitness performance, beetroot has a lot to offer. From enhancing endurance to speeding up recovery and improving muscle strength, the science backs up its benefits. If you’re looking for a natural, effective supplement to help take your training to the next level, beetroot is worth a try. As always, make sure to consult with a healthcare provider before adding new supplements to your routine.