Could Beetroot Juice be the Key to Faster Exercise Recovery and Improved Athletic Performance?

(Gamonales et al.,2022)

Proper recovery from exercise is essential for optimizing physical performance, as strenuous exercise can lead to muscle damage and fatigue. While there are dietary supplements that have been shown to improve athletic performance, it needs to be better understood how performance-enhancing supplements may affect recovery from exercise.

Nitrates, found in beetroot juice and can be converted into nitric oxide by the body, are considered a promising supplement for athletes due to their potential to improve endurance, strength, and explosive exercise. Nitric oxide has various cardiovascular benefits, including increasing blood flow and oxygen delivery to muscles and may also have anti-inflammatory effects. While nitrates have been shown to enhance performance during exercise, more research is needed to understand their impact on exercise recovery.

This systematic review analyzed 15 randomized controlled trials, including 327 participants, mostly men and a small number of women. The participants were runners, triathletes, military personnel, football players, cyclists, and healthy, active adults. Some studies used short-term (acute) supplementation protocols, lasting 2-24 hours, while others used longer-term (chronic) protocols lasting 1-9 weeks. The review looked at various outcomes, including blood metabolites, strength and power, cardiovascular metrics, muscle damage, inflammation, and pain and effort perception. These outcomes were measured at various times before and after exercise.

60% of the studies found that supplementation with nitrates improved some aspects of recovery. The review found that nitrates generally improved recovery of strength and power, reduced muscle soreness, increased pain tolerance, increased antioxidant capacity, and improved cardiovascular recovery after exercise. The most significant recovery benefits were seen after anaerobic activities, such as drop jumps and repeated sprints, rather than after a marathon. Nitrates did not appear to affect markers of inflammation. Based on the available evidence, the review recommends taking an acute dose of 12-20 mmol and a daily chronic dose of 3.5-12 mmol to enhance exercise recovery.

Reference:

Gamonales JM, Rojas-Valverde D, Muñoz-Jiménez J, Serrano-Moreno W, Ibáñez SJ. Effectiveness of Nitrate Intake on Recovery from Exercise-Related Fatigue: A Systematic Review. Int J Environ Res Public Health. 2022 Sep 23;19(19):12021. doi: 10.3390/ijerph191912021. PMID: 36231323; PMCID: PMC9566188.