The Department of Human Movement Sciences of Maastricht University Medical Centre, Maastricht, The Netherlands tested the hypothesis that 6 days of nitrate ingestion in the form of beetroot juice could improve time-trial performance in trained cyclists. The study was a double-blind, repeated-measures crossover design. Cyclists took about 0.5 liters per day of beetroot juice for 6 days. According to the study, the beetroot juice was reported to reduce pulmonary oxygen uptake and increase tolerance of highly intensive work rates. Nitrate ingestion helped athletes improve 2.8% and 2.7% in the 4 and 16.1 -km time trials, respectively. (9)
Beet Juice Helps Athletes Lift More Weight
A beet juice supplement may help athletes lift more weight according to Mosher et al (32). The authors for this research gave a nitrate rich beet juice supplement to 12 men active in weight training between the ages of 19-23. The nitrate containing product named “Beet IT Sport” was given to the subjects at a dose of 70 ml with 400 mg of nitrate or a blackcurrant placebo. The subjects lifted weight for multiple repetitions after the beet juice supplement at 60% of their 1 repetition maximum on a “Smith Machine” for as many times as they could for 3 sets with 2 minutes if rest between each set. There was similar amounts of physicial exertion in both groups. The following results were obtained from taking the beet juice product:
| 6 days of beet juice vs placebo 12 subjects | Beet Juice with 400 mg of nitrates | Placebo with black currant juice |
| 1st set at 60% of 1RM # reps | 20 | 17 |
| 2nd set at 60% of 1RM # reps | 14 | 12 |
| 3rd set at 60% of 1RM # reps | 10 | 8 |
| Total average weight lifted | 2582.8 kg | 2171.5 kg |
| Blood lactic acid before/after lifting | 1.1/4.2 | 1.1/3.8 |
Table adapted from Mosher et al (32)