Every week, I filter through the latest sports science research. The goal is to find the most interesting new research, break down the findings, and turn it into actionable insights you can use in your training.

Beetroot nitrate is best known for its potential to improve endurance performance. But could it also help you recover from a hard session with less muscle soreness?

A new meta-analysis looked at this question, comparing beetroot nitrate with other supplements designed to support nitric oxide production.

 

The study

In this study, researchers analysed 19 randomised controlled trials involving 356 healthy adults. They compared four types of nitric oxide precursor supplements, including beetroot-derived nitrate, watermelon-derived citrulline, and isolated amino acid supplements.

The researchers measured delayed onset muscle soreness (DOMS) at 24, 48, and 72 hours after exercise.

The results depended on when soreness was measured.

• At 24 hours, both beetroot nitrate and watermelon combined with added citrulline significantly reduced soreness compared with a placebo.
• At 48 hours, beetroot nitrate was the only supplement that showed a significant benefit over placebo.
• By 72 hours, none of the supplements significantly reduced soreness.

But there's an important caveat.

The evidence was rated as low certainty, and the studies varied considerably in their participants, exercise protocols, and supplementation methods. The analysis also found that beetroot nitrate reduced soreness in trained participants, but not in untrained participants. That finding was sensitive to the types of exercise included in the analysis, so it needs further investigation.

These results suggest a potential benefit, not a definitive answer.

 

Why it matters

If you're a runner, cyclist, or HYROX athlete training hard several days a week, muscle soreness can make your next session more challenging.

Beetroot nitrate is already of interest for endurance performance, so a possible additional benefit for recovery is worth paying attention to.

However, less soreness doesn't automatically mean faster recovery or better performance in your next session. This study measured soreness, not whether athletes regained strength faster or performed better in subsequent workouts.

 

My thoughts

I find the 48-hour result interesting. Beetroot nitrate was the only intervention to show a significant benefit at that point, which makes it worth investigating further, particularly for trained athletes.

But I'd be careful not to oversell it. The evidence is uncertain, and the apparent benefit wasn't consistent across all participants or exercise models. We also don't know whether reducing soreness translates into better training outcomes.

My takeaway? If you already use Beet It Sport Nitrate 400 for training or racing, this research offers an interesting possible bonus. It isn't a reason to start taking beetroot nitrate specifically for recovery (Beet It Regen Cherry+, which contains tart cherry juice, is the better option there), and it certainly isn't a substitute for adequate sleep, nutrition, and sensible training loads.

If you're frequently sore enough that it interferes with your next session, look at your training volume and recovery habits first. Supplements may have a role, but they can't compensate for a training plan that consistently leaves you under-recovered.

The goal isn't simply to feel less sore. It's to recover well enough to keep training and making progress.