A fresh wave of scientific attention is turning to a rather unexpected source of performance advantage for athletes: beetroot juice.

This humble vegetable extract, with its distinctive earthy flavour and vivid colour, is enjoying a moment in the spotlight following a notable study published in the Journal of the International Society of Sports Nutrition.

Researchers wanted to understand if beetroot juice could help mountaineers perform better and recover faster from intense climbs. The results may well reshape how both professional and amateur athletes approach their nutrition, recovery, and training routines.

The investigation was rigorous albeit smaller sample size. It involved 27 climbers assigned to three groups: a control group, a placebo group, and a group given beetroot juice. The study design was randomised, placebo-controlled, and double-blinded—among the gold standards for clinical research.

Each participant underwent a series of physical tests before, during, and after climbing to 3,720 metres, assessing pain thresholds, strength (both isokinetic and isometric), flexibility, and explosive power measured by horizontal jump. A week after their baseline tests, participants drank either beetroot juice (70ml containing 400mg nitrate), a placebo, or water about two and a half hours before the climb.

There was also careful tracking of muscle soreness—delayed onset muscle soreness (DOMS)—in key muscle groups at several checkpoints: two hours before climbing, immediately after, and at 12, 24, 48, and 72 hours post-descent.

What did the scientists uncover? Perhaps most intriguing was the reduction in DOMS in the gastrocnemius—the main calf muscle—in those who consumed beetroot juice. This effect became most noticeable 24 hours after coming down from altitude.

Curiously, this benefit was not observed in the quadriceps, suggesting some specificity in how beetroot juice interacts with different muscle groups or perhaps in how those muscles are used during climbing.

The beetroot group also demonstrated improvements in pressure pain threshold (a measure of pain tolerance), estimated VO2 max (an indicator of aerobic capacity), flexibility, and both forms of strength tested. These findings point to a potentially multifaceted benefit: not only could beetroot juice ease post-exercise soreness in certain muscles, it might also prime the body for enhanced performance during demanding activity.

But why exactly does beetroot juice appear to deliver these effects? The answer lies in its rich nitrate content. Nitrates are converted in the body through what’s known as the nitrate-nitrite-nitric oxide (NO) pathway. This pathway is crucial—particularly under conditions where oxygen is limited, such as at high altitude or during strenuous exercise.

Nitric oxide acts as a powerful vasodilator, widening blood vessels and thus improving blood flow. With better circulation comes improved delivery of oxygen and nutrients to working muscles. The knock-on effect can be greater endurance, better management of fatigue, and more efficient recovery.

There’s more to beetroot than just nitrates. Scientists point out its impressive nutritional profile: carbohydrates for energy; fibre for gut health; an array of minerals including sodium, potassium, calcium, and iron; plus vitamins like vitamin C. Notably, beetroot contains betalain and flavonoids—compounds with antioxidant and anti-inflammatory properties. These may help counteract the cellular stress and inflammation triggered by intense physical exertion.

This latest study adds weight to an already growing body of evidence on beetroot’s athletic potential. For instance, other research has shown that drinking beetroot juice can enhance recovery in volleyball players by increasing strength and reducing muscle soreness after matches.

Yet another piece of research found that chronic supplementation with beetroot juice reduced post-exercise muscle pain and improved recovery performance across several measures. Even variations in dose—ranging from moderate (150ml) to high (250ml)—have been associated with reductions in muscle pain after workouts.

Such outcomes have not gone unnoticed within the sporting community. High-profile athletes across disciplines now swear by their daily shot of beetroot juice as part of their regular preparation and recovery rituals. Some CrossFit champions have publicly declared beetroot’s positive effects on their recovery and overall wellbeing during periods of heavy training or competition.

Naturally, with any supplement or dietary strategy, caution is advised. Experts recommend consulting with a medical professional before introducing significant amounts of beetroot juice—especially for individuals with low blood pressure or a history of kidney stones. The nitrates within beetroot can lower blood pressure further, while the oxalates present may increase the risk of stone formation in susceptible individuals.

It’s also important to temper enthusiasm with realism. The featured study, while thorough and well-designed, involved a relatively small sample size. Larger studies are needed to confirm these findings and to explore why certain muscle groups benefit more than others or whether effects differ between elite athletes and those just starting out.

Researchers are keen for future investigations to include even more detailed physiological testing—perhaps using advanced imaging or metabolic monitoring—to better unpick how beetroot juice influences recovery at a cellular level.

Nevertheless, the broader take-home message is hard to ignore. For both serious athletes and fitness enthusiasts alike, beetroot juice represents a simple, natural intervention that could deliver meaningful gains in performance and recovery with very little downside for most people. The effort required is minimal—a small serving before a demanding session or competition—and the rewards could extend well beyond just feeling less sore the next day.

As heat wave approaches according to Malaysia Meteorology Department, incorporating more beetroot into your diet seems an easy win. Roasted in salads, blended into smoothies or juices, or simply enjoyed as a snack—it’s a versatile option for those looking to boost their nutrient intake alongside their training routine.

The science behind beetroot’s benefits is compelling: improved blood flow from nitric oxide production; enhanced delivery of nutrients; additional antioxidants supporting cellular health; less muscle soreness after heavy exertion; potentially faster restoration of strength and flexibility; even improvements in aerobic capacity for those pushing themselves at altitude or during prolonged exercise.

For now, while researchers continue their exploration into how best to harness this vegetable’s potential, there is little reason not to give it a try—provided you have no contraindications and ideally after consulting your healthcare provider. The evidence suggests that such a simple addition could help you recover faster, perform better, and perhaps enjoy your training just that little bit more.

Beetroot juice has burst onto the sports nutrition scene with real scientific backing for its effects on performance and recovery. Its combination of nitrates, antioxidants, vitamins, minerals and other beneficial compounds make it uniquely suited for athletes seeking every possible edge—whether scaling mountains or simply challenging themselves in the gym or on the track.

While more research is needed to fully understand all its effects and optimal usage strategies, beetroot’s rise from salad staple to sports supplement star is well underway.