Beetroot Juice Fails to Boost Swim Speeds, Only Eases Perceived Effort

Key points

• A systematic review and meta-analysis published in Scientific Reports found no significant performance gains from beetroot juice or nitrate supplementation in swimmers.
• The study analyzed 12 trials involving 120 swimmers, finding that supplementation did not alter time-trial results across sprint, prolonged sprint, or middle-distance events.
• Post-exercise blood lactate levels remained similar between the supplementation and placebo groups, indicating no change in metabolic demand.
• The only positive finding was a small, statistically significant reduction in perceived exertion, though the practical relevance of this effect remains uncertain.
• Authors concluded that current evidence does not support recommending beetroot juice as a general ergogenic aid for competitive swimming.

Background

While previous research in cycling and running suggested nitrate supplementation could improve exercise efficiency by increasing nitric oxide bioavailability, swimming-specific data was scarce. This new review addresses that gap, noting that most prior studies focused on male subjects, leaving responses in female athletes less certain. The findings align with broader trends in sports nutrition where supplements often show mixed results across different disciplines.

Why it matters

For competitive swimmers and coaches, this study clarifies that beetroot juice is not a reliable performance enhancer. While it may make training feel less strenuous, it does not translate into faster times or better physiological markers like lactate clearance. This helps athletes avoid wasting resources on ineffective supplements and directs focus toward proven training methods.

What to watch

Researchers recommend larger, well-controlled trials with diverse swimmer populations to confirm these findings. Future studies should also explore different supplementation strategies, dose-response relationships, and potential effects on other physiological outcomes to determine if any specific protocol might yield benefits.