Evidence shows beetroot juice can enhance athletic performance

Evidence shows beetroot juice can enhance athletic performance

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    Dietary nitrate supplements and nitrate-rich foods are considered 'Group A' performance enhancing supplements by the Australian Institute of Sport due to strong evidence backing their potential to boost athletic performance and permitted use in many sports.

    A meta-analysis of 80 randomised placebo-controlled trials (RCTs) involving 1300 participants revealed statistically significant, measurable and repeatable improvements in exercise performance when used by active, young, healthy men and highly trained athletes. The performance-enhancing effects of beetroot juice are attributed to the nitrate content which enhances the effects of Nitric Oxide and is shown to help regulate blood pressure, blood flow, muscle contraction and immune function.

    Evidence suggests the benefit is mostly seen when ingesting nitrate-rich foods (e.g. 200mL beetroot juice), around 2 to 3.5 hours before exercise such as cycling and running events of 4 to 30 minutes duration, as well as team sports involving intermittent exercise.

    According to the robust findings of this study, the performance-enhancing effects of dietary nitrate and beetroot juice might be highly meaningful to athletes looking to enhance performance, especially in participants with excellent aerobic fitness that have already optimised other training parameters.

    References:
    1. Group A Supplements [Internet]. Sport Australia. 2021 [cited 19 May 2021]. Available from: https://www.ais.gov.au/nutrition/supplements/group_a
    2. SENEFELD, J., WIGGINS, C., REGIMBAL, R., DOMINELLI, P., BAKER, S., & JOYNER, M. (2020). Ergogenic Effect of Nitrate Supplementation: A Systematic Review and Meta-analysis. Medicine and Science in Sports and Exercise, 52(10), 2250-2261. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7494956/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.