Beetroot juice for enhancing VO₂max
Nitrates for boosting maximal oxygen uptake.
Effects of beetroot juice supplementation on maximal oxygen uptake during aerobic exercise: a systematic review and meta-analysis
Study Details
This new meta-analysis compiled data from 38 studies (703 participants) to establish the effects of beetroot juice supplementation on maximal oxygen uptake (VO₂max/VO₂peak) in healthy adults 📚
Key Findings
🫁 Beetroot juice produced small but significant improvements in both VO₂max/VO₂peak compared to placebo
🏃♂️ Effects were larger in active participants
🚴♂️ Effects in highly trained athletes were not clearly demonstrated
Doses of beetroot juice that were…
🔬 6.4-12.8 mmol (400 - 800 mg nitrate)
🗓️ At least 3 consecutive days
…showed the most consistent effects.
Conclusion
Beetroot juice can enhance maximal oxygen uptake during endurance exercise ✅
But effects may be greater in active individuals vs athletes 🧐
Either way, it’s a good source of carbohydrate so may well be worth implementing for those athletes seeking to optimise aerobic capacity 🫁
Reference
https://pubmed.ncbi.nlm.nih.gov/42523624/
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