Beetroot Juice as a Natural Ergogenic Supplement: A Literature Review of Its Effects on Physical Performance and Training Adaptation

Abstract

Purpose: This study aims to review the current literature on the effects of beetroot juice supplementation on physical performance, training adaptation, and safety. It explores the mechanisms through which nitrates in beetroot juice enhance performance and investigates potential limitations of long-term supplementation.

Methodology: A systematic review of scientific articles was conducted, focusing on studies related to the ergogenic effects of beetroot juice. The review includes clinical trials, meta-analyses, and research on various sports disciplines and populations.

Findings: The review suggests that beetroot juice supplementation improves exercise performance by enhancing blood flow, reducing oxygen consumption, and supporting muscle recovery. However, there are some limitations regarding the effectiveness in different populations and the long-term safety of regular use.

Conclusions: Beetroot juice is a promising natural ergogenic supplement, but further research is needed to address gaps in knowledge about its effects on various athletic populations and to determine optimal dosage and supplementation protocols.