The Ergogenic Potential of Beetroot in Sports: Impacts on Endurance, Muscular Strength, and Post-Exercise Recovery

Abstract: Beetroot has the potential to be an athlete performance booster, implying that it may enhance strength, endurance, and recovery. Beetroot supplementation, particularly in the form of beetroot juice, has gained increasing attention in sports nutrition for its potential to enhance athletic performance, endurance, and recovery. The primary bioactive compound in beetroot is dietary nitrate (NO3⁻), which is sequentially reduced to nitrite and nitric oxide (NO) in the body. This conversion promotes vasodilation, improving blood flow and oxygen delivery to muscle tissues, thereby potentially reducing fatigue and enhancing exercise efficiency. Evidence suggests that beetroot supplementation can improve cardiorespiratory endurance, delay time to exhaustion during submaximal efforts, and may enhance VO2 max performance. Additional benefits include improved mitochondrial function and modulation of hormonal responses during exercise. While optimal dosing appears to range between 6–8 mmol of nitrate, individual variability in response has been observed, influenced by factors such as genetics and training status. Despite some inconsistencies in findings, particularly concerning anaerobic performance and muscle soreness, beetroot remains a promising ergogenic aid. To maximize its benefits, ingestion should occur 90 minutes prior to activity, aligning with peak plasma nitrate levels. Further studies are warranted to refine dosage strategies and determine long-term effects across various athletic disciplines.

Keywords: Beetroot juice, Athletes, Cardiovascular endurance, Dietary nitrate, Physiological effects

Highlights • Dietary nitrate from beetroot juice enhances nitric oxide production, improving blood • flow and oxygen delivery to muscles.