Hey there, and welcome to my weekly summary of research from the world of sports science.
This week’s summary explores the science behind the key ingredients in Beet It Sport products. Learn how nitrate and carbohydrate pairing can sustain energy during endurance training, why tart cherry juice accelerates recovery, and how the nitrates in beetroot juice improve both stamina and power across different sports—read on!
Do Nitrates Help Endurance Athletes Maintain Energy and Delay Fatigue?
This study explored the impact of consuming nitrate-rich beet juice on endurance performance. Researchers found that consuming 100mg of nitrates during exercise reduced oxygen use and slowed glycogen depletion, helping athletes maintain energy and delay fatigue. While the study’s 4km cycling trial didn’t demonstrate significant improvements for shorter, high-intensity distances, the findings support nitrate supplementation's benefits for prolonged moderate-intensity efforts, where energy efficiency and glycogen preservation are critical. The ingestion of nitrates during exercise was shown to negate the progressive rise in oxygen uptake typically observed during prolonged exercise, a finding with significant implications for endurance athletes aiming to sustain performance over longer sessions.
My thoughts: This is an interesting study showing that topping up the body with nitrates from beet juice during training prevents the usual creep in effort at a set pace. It also works to preserve glycogen stores. The 4km cycling time trial wasn’t the best test for this. Given that the benefits are lower oxygen consumption and sparing of muscle glycogen, nitrate supplementation could be a game-changer for endurance athletes during longer, lower-intensity efforts. Beet It Sport Top Up 100 (which we just brought to Canada!) combines nitrates with carbs to provide quick energy while also supporting endurance and oxygen efficiency, helping athletes push harder for longer.
Can Tart Cherry Juice Help You Recover Faster?
This meta-analysis reviewed multiple studies on tart cherry juice concentrate’s impact on endurance performance and recovery. Researchers found that tart cherry’s antioxidant and anti-inflammatory properties consistently reduced muscle soreness, inflammation, and oxidative stress in athletes. Enhanced blood flow and reduced muscle damage were also linked to improvements in endurance performance. These findings show tart cherry concentrate as an effective tool for athletes seeking faster recovery, better performance during heavy training cycles, and reduced downtime between sessions.
My thoughts: Tart cherry juice’s antioxidant and anti-inflammatory properties are great for recovery, and this study backs that up. I was surprised by how many studies have focused on endurance performance and by the consistently positive results. This research inspired us to make tart cherry juice available to our athletes though Beet It Regen Cherry+ and the addition of beet juice in the product brings nitrates into the mix, further improving blood flow and muscle efficiency, making it a recovery powerhouse for endurance athletes.
Do Nitrates Boost Stamina, Strength, and Recovery?
This study examined the effects of beet juice’s nitrates on both endurance and power output. Researchers reaffirmed the International Olympic Committee’s recommendation of 400mg of nitrates for improved endurance performance and provided additional evidence supporting its potential to enhance explosive power. By improving oxygen delivery and muscle efficiency, beet juice was shown to benefit athletes in steady-state endurance events and team sports requiring bursts of high-intensity effort. Nitrates’ versatility makes for a valuable performance enhancer whether you’re an endurance athlete or looking to push out more reps at the gym.
My thoughts: In 2018, the International Olympic Committee issued a consensus statement that 400mg of nitrates from beet juice improves endurance and team sports performance. This study goes further, suggesting it could also boost power output. Beet juice continues to prove its versatility, which is why we stand strongly behind Beet It Sport Nitrate 400. It’s backed by science and designed to help athletes improve both stamina and strength in their sport—no brainer, right?That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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