A new study, published in the Journal of the International Society of Sports Nutrition, which explored how beetroot juice affected a group of climbers’ performance, found some very promising results, which may well tempt you into sampling the earthy beverage.
What Did the Study Find?
In a (deep breath) randomised, placebo-controlled, double-blinded study, researchers divided 27 climbers into three equal groups – one control, one placebo, and the beetroot juice group. The team set out to evaluate a range of performance and recovery measures, including pressure pain threshold, isokinetic and isometric strength, flexibility and horizontal jump. Participants underwent various tests for these measures at baseline, while climbing and post-test.
A week after baseline testing, the climbers consumed 70ml of beetroot juice (containing 400mg nitrate), placebo, or water 2.5 hours before ascending to 3,720 meters. Researchers also assessed participants’ DOMS in their quadriceps, hamstrings, and gastrocnemius muscles two hours pre-climb, immediately post-climb, and 12, 24, 48, and 72 hours after descending.
The team found a statistically significant decrease in DOMS in the gastrocnemius muscles 24 hours post-descending in the beetroot juice group compared to the control group, but, interestingly, not for the quads. They also identified noticeable improvements in pressure pain threshold, estimated VO2 max, flexibility, and isokinetic and isometric strength indicators in the beetroot juice group compared to the other groups.
Why Does Beetroot Juice Improve Performance and Recovery?
High in nitrate concentration, beetroot juice can enhance physical performance by boosting nitric oxide (NO) levels, explain the researchers. Scientifically known as the ‘nitrate-nitrite-NO pathway’, it supports the body’s NO production – particularly when oxygen levels are low. The increased NO availability from beetroot consumption has previously been associated with cardiovascular benefits, including reduced blood pressure and improved endothelial function (how healthy the inner lining of your blood vessels is).
Involved in a range of cell processes, nitric oxide aids vasodilation (widening of the blood vessels), thus potentially increasing the delivery of oxygen and nutrients to working muscles during exercise. The team highlights previous research suggesting that beetroot juice may enhance athletic performance by elevating oxygen levels, glucose, and nutrients such as potassium, betaine, sodium, magnesium, and vitamin C.
Aside from this, beetroot juice is generally nutrient-rich, containing carbohydrates, fibre, protein, vitamins, and minerals (sodium, potassium, calcium, and iron) – plus other beneficial compounds like betalain and flavonoids, known for their antioxidant and anti-inflammatory properties. So, it would make sense to see recovery-based benefits from increased consumption.
What Does This Mean for Us?
Promising for elite and recreational athletes alike, these results make a strong case for supplementing with beetroot juice – or even just incorporating more of the superfood into your diet (particularly with summer salad season upon us – bring on the BBQs).
While this study is specific to climbers, it adds to a quickly growing body of scientific evidence highlighting the powerful performance potential of beetroot. For example, a recent study found that drinking beetroot juice during recovery enhanced isometric strength and horizontal power while reducing DOMS in volleyball players. Another research team reported that chronic beetroot juice reduced post-exercise muscle pain and improved post-exercise recovery performance. Another study found that high (250 ml) and moderate (150 ml) beetroot juice reduced muscle pain following a recovery protocol.
There are an increasing number of athletes supplementing with beetroot juice, including CrossFit legend Tia-Clair Toomey-Orr, who told viewers in a recent YouTube video about Hyrox nutrition that ‘it’s just so beneficial. You don’t realise the importance of what beetroot can actually do for your body, your recovery – just everything when it comes to high-stress, high-pressure environments and when you’re demanding so much from your body’.
It’s always advisable to check in with a medical professional before trying something new, though, as those with low blood pressure may encounter some issues (the nitrates in beetroot can lower blood pressure) – and if you’re prone to kidney stones, the oxalates in beetroot can also increase risk.
The Bottom Line
It’s important to note that this was a relatively small – albeit rigorous – study, so further research is needed to confirm the results. The study authors hope future research will include more innovative physiological testing to help gain a better understanding of individual responses to muscle-damaging activities.
In the meantime, though, the current evidence suggests that drinking beetroot juice could be a very low-effort way to help support your recovery and maximise those gains you’re making in the gym.
We’ll have a round of beetroot shots, please. Cheers!
Hannah Bradfield is a Senior Nutrition Writer across Women’s Health UK and Men’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.
She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.
A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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