Beetroot juice improves interval sprint performance?

Can beetroot juice improve exercise performance?

Beetroot juice has been shown to increase endurance performance because of its high nitrate content. However, can beetroot juice also increase the performance of other types of exercise?

Our study investigated the effect of 6 days of beetroot juice or nitrate-depleted beetroot juice (placebo) supplementation on repeated sprint performance in trained soccer players.

The soccer players achieved on average a 3.4% longer total distance on a repeated sprint (Yo-Yo) test when they were supplemented with the beetroot juice compared to the placebo.

Therefore, beetroot juice can improve high-intensity intermittent type exercise performance, which is very relevant for team sport athletes.

However, note that the supplement contained 800 mg nitrate. Beetroot has 125 mg nitrate per 100 g, and most other foods are much lower. It would be difficult to get this dose with regular foods.

Our study:
Nyakayiru et al. Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players. Nutrients, 2017.

Go to the next infographic in the supplements series:
Carnitine increases endurance performance?