This article looks at the effect of beetroot juice on interval run performance
What’s the deal?
We previously saw that the nitrates in beetroot juice can improve exercise capacity in obese individuals. Does beetroot juice have similar benefits in healthy, trained athletes?
What did they do?
Participants in this study performed two interval running (bleep) tests. Prior to one test, participants ingested beetroot juice once per day for 6 days. Prior to the other test, participants ingested a placebo drink, also once per day for 6 days. Their running test performances were then compared in terms of distance run.
What happened?
Participants were able to run on average 3.4% further after 6 days of beetroot juice compared to the placebo drink. This translated to approximately 50m extra in total distance covered. If you’ve ever done a bleep test, you’ll know that this feels like a huge difference!
What can you tell me about the people?
All participants were male and 23 years old on average. They were fit and healthy football (soccer) players, with an average BMI of 23.5 and were 23 years old on average.
What else should I know?
The interval running test is a good measure of fitness. An audio ‘bleep’ will signal the start of a 20m run out and back. Participants must be back to the start before the second ‘bleep’, which signals another 20m run out and back. The bleeps increase in frequency over time, making the test progressively more difficult. The test continues until exhaustion, which is when two bleeps are missed.
Participants ingested 140 mL/ 4.7 fl oz beetroot juice (approximately 800 mg nitrate) per day. The placebo drink was also beetroot juice, but with nitrates removed.
What will I do differently?
I did try beetroot juice a while back. It was combined with some friendly bacteria cultures and other things and honestly tasted foul! I want this performance benefit, so maybe I just need to take time to find the right drink for me!
Acknowledgements
This research was published in March 2017 by J Nyakayiru and colleagues from the NUTRIM School of Nutrition and Translational Research in Metabolism at Maastricht University Medical Centre in The Netherlands.
This article highlights our personal take on this research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 