Beetroot juice (BRJ) offers superior exercise and recovery benefits compared to dietary nitrate and nitrate salts due to its rich phytonutrient content, enhancing aerobic performance and reducing fatigue.
By Priyanjana Pramanik, MSc.Feb 21 2024Reviewed by Susha Cheriyedath, M.Sc. In a recent review article published in the journal Frontiers in Nutrition, researchers in the United States synthesized what is known about the beneficial effects of beetroot juice in terms of exercise capacity and physiological function.
Dietary nitrates are known to have exercise-related benefits Nitrate supplementation can reduce the oxygen cost of aerobic exercise, affecting muscle contractility, vascular function, exercise performance and economy, adaptations to training, and muscle damage and pain. BRJ, in addition to being rich in nitrates, also contains potassium, magnesium, folic acid, ascorbic acid, and biotic. The polyphenolic compounds found in BRJ include betanin and other betacyanins.
Related StoriesThis could be because BRJ improves mitochondrial efficiency, thus raising the economy of exercise. A more recent study validated these findings and additionally found that BRJ delayed the time before fatigue set in during high-intensity workouts. Mechanisms through which BRJ may have greater exercise benefits Researchers have speculated that the other components in BRJ, like polyphenols, could increase NO3- absorption compared to NIT. However, plasma NO3- and NO2- levels appear to be identical between two and four hours of ingesting NIT and BRJ.
Another study that looked at sprint interval training found indications that BRJ could ease the physiological strain involved in training and thus allow for more intense training and better training-related outcomes. However, the generalizability of these findings is limited by a small sample size, meaning that high-performing outliers could significantly influence the results.
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