Supplement review: Beetroot juice

Updated: 28 Oct 2023

Cviklová šťava sa stala populárnym doplnkom výživy u profesionálnych aj amatérskych atlétov.
Hlavným dôvodom, prečo sa cviklová šťava a doplnky na báze cvikly stali populárnymi je, že obsahujú nitráty (dusičnany), ktoré sa v tele menia na oxid dusíka (NO). Práve NO je spojený s viacerými benefitmi pre zdravie a výkon.

Nedávna systematická {štúdia} sa pozrela na evidenciu o konzumácii cviklovej šťavy a jej efektoch na zdravie a výkon.

"Cviklová šťava sa stáva populárnym doplnkom výživu u atlétov, ktorí sa snažia zvýšiť svoj športový výkon. CŠ obsahuje vysoký obsah nitrátov, ktoré môžu byť v tele konvertované na oxid dusíka NO.
V recenzí bolo zahrnutýh 86 článkov na ľudských a zvieracích modeloch a ich efekt rozdelený do viacerých kategórii:
  • benefity na zdravie
  • Efekty na fyzický výkon
    • na dobre trénovaných mužoch / ženách
    • na rekreačných športovcoch mužoch / ženách
    • possible negative effects

Efekty

  • rozťahuje cievy a tým umožnuje vyšší prietok krvi, čo je dôležité pri prevencí srdcovo-cievnych ochorení
  • znížuje spotrebu kyslíka (vyšší výkon)

Zvýšenie výkonu

It seems that well-trained athletes don’t benefit from beetroot juice supplementation.

  • 4-25% zvýšenie vytrvalosti
  • 4-25% increase in endurance (Zdroj)
  • Áno acute increases on performance in sprints in soccer players.  (6 mmol of NO3, 3h before test) (source), however increased performance in High Intensity Intermittent Performance in recreational soccer athletes was observed after 6 weeks (140 mL) (source)
  • BRJ (120mL, 12.8 mmol NO3) increases Crossfit WOD performance when there is rest between anaerobic efforts (3’rests between Wall-Balls and Full back Squat)   (source)
  • BRJ supplementation in Division soccer players increased performance during Cooper test by 5% (+145m covered). (source)
Ženy Muži
Well-trained Only 2 studies, no improvements. Increased time to exhaustion, high-intensity exercise, and maximal rowing reps. Also, decreased oxygen use, beneficial for performance. Inconclusive, depends on sport and testing method.
Amatéri Effects on performance time, not endurance cadence. Improved time to exhaustion, maximal sprints, and high-intensity performance. Quicker recovery with short-term BRJ supplementation.

Dosing

  • 200g-500g baked beetroot, 2-3 hours before the activity
  • It seems that a chronic intake of ∼5-6 mmol of NO3 – in 70 ml of Beet Root Juice, twice a day, for a minimum of 3-6 days could lead to a fatigue resistance improvement (1.2-5.38%) during repeated sprints. (source)

Potraviny najbohatšie na nitráty

  • Kale
  • Spinach
  • Arugula
Avšak neurobíte zle ani keď do jedálnička zaradíte inú tmavú listovú zeleninu a spomínanú cviklu.
There are a number of nutritional supplements on the market that promise to increase performance through nitrogen oxide. However, it is often NO3 that the body has to convert to NO! This conversion does not have to take place as it is affected by many factors, but there are supplements that contain NO (they have a patent and studies of a particular supplement on humans).
Beware, that most of the Beetroot supplements on the market don’t contain the amount of NO the producers state!
The average portion (100 g) of conventional or organic beetroot provided significantly more nitrates, nitrites, and substances with antioxidant properties than most of the DSs in capsules, tablets, and powders dosed according to the manufacturer’s recommendations.

Possible risks of NO supplements

High concentrations of nitrates, as in the case of beet juice, can result in the formation of carcinogenic elements. (source)
Odporúčam preto namiesto doplnku výživy siahnuť po overených zdrojoch akými sú listová zelenina, cvikla a prehodnotiť časté pitie vysoko koncentrovaných zdrojov nitrátov akým je cviklová šťava a extrakty z nej.
Keep in mind that the study pointed out a possible risk, not a causality.
Also, vitamin C seems to prevent formation of the carcinogenic compounds and this seems to play into the narrative of eating a varied diet rich in vegetables. That way you get nitrates, vit. C and a number of other minerals.
It is a nice example of how one nutrient in isolation can cause harm if consumed in excess but within the context of the food matrix, it is still beneficial.

Záver

Beetroot juice as a source of Nitric Oxide seems to work similarly to magnesium and other vitamin and mineral supplements – they provide benefits when one is deficient in them.
Physical activity also promotes the production of nitric oxide, which explains why well-trained athletes don’t seem to improve as much as less-trained people in the studies.
If you already have a sufficient amount nitrates in your diet, and your fintess level is high, you are unlikely to benefit to get additional health or performance benefits from beetroot juice, but a supplement providing nitric oxide could potentially help your performance.
Ak sa chcete dozvedieť viac o oxide dusíka, vypočujte si podcast, kde sa mu venujeme hĺbky.
Do you want grow beets at home? Here is a comprehensive guide to growing beets covering all that you need to know.

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