The Benefits of Beetroot Supplementation for Athletic Performance

Beetroot is emerging as a popular performance-enhancer among athletes looking to gain a competitive edge in endurance sports like running and cycling. Whether consumed in juice form, raw, or as a powdered supplement, beetroot has been shown to provide noticeable improvements in athletic performance. A comprehensive systematic review conducted in 2020, comprising 80 clinical trials, revealed that athletes who consumed beetroot juice experienced significant performance benefits. These gains were particularly evident in sports where even the smallest time differences can make a substantial impact. For instance, in a 16.1-kilometer cycling time trial, participants who consumed beetroot juice exhibited performance improvements equivalent to shaving off 48 seconds from their finish time.

While the overall performance benefits of beetroot supplementation are well-documented, there is some variation in its effectiveness across different subgroups. The analysis of subgroups within the studies showed that beetroot juice was not as effective for women or elite athletes. However, it is important to note that these findings might be skewed due to the limited number of participants in these particular groups. A subsequent systematic review in 2021, focusing on endurance athletes engaging in long-distance activities like running, swimming, or cycling, mirrored the results of the earlier review. This review indicated that supplementation with beetroot significantly improved the time to exhaustion by an average of 25.3 seconds and increased the distance covered by 163 meters. These improvements were predominantly observed in recreational athletes and not in elite athletes or sedentary individuals.

The performance-enhancing properties of beetroot can be attributed to its rich nitrate and anthocyanin content. Nitrate, in particular, plays a crucial role in improving athletic performance. Upon ingestion, the nitrate in beetroot is converted into nitrite by oral bacteria. Subsequently, in the acidic environment of the stomach, nitrite is further converted to nitric oxide, which is absorbed into the bloodstream. Nitric oxide acts by dilating blood vessels, facilitating quicker oxygen delivery to the muscles. This, in turn, enhances energy utilization in the exercising muscles, delaying fatigue and leading to improved performance. Recognizing the significance of beetroot supplementation, the Australian Institute of Sport (AIS) has classified beetroot as a Group A supplement, indicating strong scientific support for its use in certain sporting scenarios.

Optimizing Beetroot Supplementation

For athletes looking to maximize the benefits of beetroot supplementation, it is essential to choose products with an adequate nitrate content. The recommended range for inorganic nitrate in beetroot products, whether juice, powder, or whole food, is between 350 and 600 mg. To achieve the optimal effect, consumption should occur 2 to 3 hours before training or competition to allow sufficient time for nitrate conversion and absorption. Additionally, consistent supplementation in the days leading up to an event may enhance performance. However, individuals should avoid using antibacterial products that may disrupt the nitrate conversion process in the mouth. Potential side effects, such as an upset stomach, should be monitored during training to prevent complications during competitions.

Dietary Considerations and Alternatives

While beetroot is a prominent source of dietary nitrate, athletes can also elevate their nitric oxide levels by consuming a variety of nitrate-rich vegetables. Vegetables such as celery, rocket, spinach, and leeks offer similar performance benefits. It is advisable to aim for five servings of nitrate-rich vegetables daily to maintain elevated nitric oxide levels. Cooking and storage methods may impact nitrate content, so it is recommended to consume vegetables in ways that are enjoyable while avoiding cured meats with added nitrates due to potential health risks. While beetroot supplementation can offer a slight performance boost, athletes should prioritize a well-rounded approach to training, including adequate nutrition, hydration, and consultation with sports professionals for optimal results.