A recent study involving 20 male basketball players has revealed that taking a nitrate-rich supplement, specifically beetroot juice, before warming up can significantly enhance athletic performance. The research, conducted by scientists from Beijing Sport University and other institutions in China, indicated that players who consumed beetroot juice showed improved power and jump height. However, the benefits of this supplementation were found to be time-sensitive, with effects diminishing shortly after the initial eight-minute window.
The study highlights the importance of optimizing the timing of supplementation for maximum effectiveness. According to the researchers, “These findings support a targeted, time-optimized use of beetroot juice in warm-up strategies for explosive performance.” The global market for beetroot juice is substantial, estimated at USD 14.66 billion in 2023 and projected to reach USD 22.68 billion by 2030, growing at a compound annual growth rate (CAGR) of 6.5% from 2024 to 2030. The nitrates in beetroot juice are known to aid in relaxing blood vessels, leading to enhanced cardiovascular health and athletic performance.
Optimizing Warm-Up Protocols
The researchers proposed a specific protocol based on their findings, suggesting that athletes should ingest approximately 8.4 mmol of nitrate from beetroot juice about 2.5 hours before competition. Following the ingestion, a blood flow restriction (BFR) enhanced plyometric protocol should be incorporated into the warm-up routine, ideally concluding four to eight minutes before the start of the event.
Warming up effectively is crucial for athletes, as it optimizes neuromuscular function and decreases the risk of injury. The concept of post-activation potentiation (PAP) plays a significant role in enhancing explosive movements. However, maximal loading to induce PAP is often impractical due to equipment limitations or injury risks. This is where BFR techniques can be beneficial, as they simulate high-intensity stress through low-load exercises, thereby aiding in neuromuscular adaptations.
Previous studies have indicated that combining BFR with plyometric exercises can lead to improvements in jump performance during the critical four to eight-minute window following activation. The current study sought to explore the effects of beetroot juice in conjunction with BFR-induced PAP in elite basketball players, an area previously under-researched.
Study Design and Findings
The study utilized a crossover design, assigning 20 healthy male basketball players, classified as tier two or higher, to either consume beetroot juice containing 8.4 mmol of nitrates or a placebo. A seven-day washout period separated the two phases of the study. After consuming the beverage, participants rested for 2.5 hours before performing a warm-up, followed by fitting with BFR belts at the thigh to achieve 50% arterial occlusion pressure (AOP). They then engaged in a five-minute plyometric jump sequence.
Results indicated that beetroot juice significantly increased jump height, calculated from take-off velocity, peak power, and peak rate of force development during the first eight minutes post-ingestion. Conversely, the placebo group displayed higher jump heights at the 12-minute mark, with no performance benefits noted for either group at 16 minutes. The researchers emphasized the necessity of precise timing for practical applications, stating that “the lack of sustained benefit beyond eight minutes underscores the need for precise timing in practical applications.”
Acknowledging the limitations of their study, the researchers called for further longitudinal studies to explore the effects of longer-term supplementation with beetroot juice.
This research sheds light on the potential benefits of strategic supplementation timing, providing valuable insights for athletes and coaches aiming to enhance performance through scientifically-backed methods. The findings contribute to the growing body of literature supporting the use of beetroot juice as an effective ergogenic aid in sports.
Source: Frontiers in Nutrition, January 22, 2026, “Acute beetroot juice supplementation augments early neuromuscular performance after blood flow restriction: a crossover study in elite basketball players.” Authors: R. Nie et al.
