Beetroot Juice: Maximize Strength & Speed Up Recovery? New Study Results! Ep. 1243 MAY 2025

A recent randomized, double-blind, crossover trial published in Nutrients investigated the effects of short-term beetroot juice (BJ) supplementation on resistance-trained males. Eleven healthy men (average age 21.3±1.9 years) consumed either beetroot juice, providing 450 mg of nitrate per day, or a nitrate-free placebo. The study found that BJ supplementation significantly enhanced high-intensity resistance performance. Specifically, participants completed more repetitions at 80% of their one-repetition maximum (1RM) in both bench press and back squat exercises when taking beetroot juice compared to the placebo. Peak movement velocity also improved across all tested intensities (60-80% 1RM) with BJ supplementation. Furthermore, beetroot juice led to higher muscle oxygenation (SmO2 ) particularly at 70-80% 1RM and this effect was even more pronounced after 72 hours of supplementation. The study also noted reduced cardiovascular strain, evidenced by lower peak heart rates during exercise with BJ. Post-exercise recovery favored beetroot juice, with participants showing faster recovery in jump performance (both countermovement and squat jumps) at 24 hours and experiencing reduced upper-limb delayed-onset muscle soreness (DOMS) at 24-48 hours. These findings suggest that short-term BJ supplementation can be a practical strategy for physically active individuals looking to optimize training performance and accelerate recovery.

Disclaimers:
"This information is for educational purposes only and should not be interpreted as medical advice."
"The study discussed was conducted on healthy, physically active young men. Further research may be needed to confirm these findings in other populations, including women, older adults, or individuals with medical conditions."

"Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications."
"This channel does not provide medical advice."
#BeetrootJuice #NitrateSupplementation #ResistanceTraining #ExercisePerformance #MuscleRecovery
Salem A, Ammar A, Kerkeni M, Boujelbane MA, Uyar AM, Köbel LM, Selvaraj S, Zare R, Heinrich KM, Jahrami H, et al. Short-Term Beetroot Juice Supplementation Enhances Strength, Reduces Fatigue, and Promotes Recovery in Physically Active Individuals: A Randomized, Double-Blind, Crossover Trial. Nutrients. 2025; 17(10):1720. https://doi.org/10.3390/nu17101720