The athletes were able to lift weight with higher repetitions and 18.9% more weight with the beet juice supplement when compared to placebo. The authors described that a beverage containing beet juice may increase exercise tolerance and performance but longer term studies are needed.
Creatine Increases Strength for Resistance Training:
Creatine is one of the commonly used supplements for endurance and muscle building, However, creatine has only been shown to improve strength but not endurance: Based on creatine supplementation information available from 1966 to July 1999, a majority of supplement regimes include a loading dose of 20 to 30 grams divided in 4 equal doses for 5 to 7 days, followed by a 2 gram per day maintenance dose. While creatine may enhance the performance of high-intensity, short-duration exercise, it is not useful in endurance sports. (10)