Effects of Beetroot Supplementation on Recovery After Exercise-Induced Muscle Damage: A Systematic Review

Abstract

Context: Beetroots have antioxidant and anti-inflammatory properties, which may help attenuate inflammation and oxidative stress, enhancing recovery from exercise-induced muscle damage (EIMD). Objective: To evaluate the effects of beetroot supplementation on oxidative stress, inflammation, and recovery after EIMD. Data Sources: SPORTDiscus, PubMed, Web of Science, and Scopus databases were searched, and hand-searching was performed by looking to relevant studies that were cited in other studies. Study Selection: For a study to be included in this review, the following inclusion criteria had to be met: (1) research conducted with human participants, (2) original articles in peer-reviewed publications, (3) original studies that had investigated beetroot supplementation intervention on muscle damage and recovery, (4) research conducted with 1 control/placebo group, and (5) articles published from inception to October 2020. Study Design: Systematic review using the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) statement. Level of Evidence: Level 3. Data Extraction: Two of the 4 authors independently extracted data and assessed the methodological quality of the articles with the PEDro scale. All discrepancies were resolved through a consensus meeting. Results: A total of 9 studies were included in this review. The methodological quality of the included studies ranged from moderate to high. Most of the studies found a better recovery of functional variables and muscle soreness, but improvements in markers of muscle damage, inflammation, and oxidative stress were not reported. Conclusion: The existing evidence suggests that a short-term beetroot supplementation has the potential to accelerate recovery of functional measures and muscle soreness, but further research is needed to clarify if a longer supplementation period (with some days before exercise and some days after) could also promote recovery of markers of muscle damage, inflammation, and oxidative stress.

Advances in Understanding the Interplay between Dietary Practices, Body Composition, and Sports Performance in Athletes

“…Additionally, beetroot juice has been studied for its potential in treating hypertension, enhancing physical performance, and aiding in post-exercise recovery [ 162 , 163 , 164 ]. Research has shown that consuming 250 mL of beetroot juice, three times, with two servings 24 h and 48 h after completing 100 drop jumps, reduced muscle soreness and decreased performance decline in countermovement jumps caused by eccentric exercise.…”

Is There a Role of Beetroot Consumption on the Recovery of Oxidative Status and Muscle Damage in Ultra-Endurance Runners?

“…In fact, the International Olympic Committee consensus statement on dietary supplements and high-performance athletes [ 28 ] lists a number of supplements to improve muscle recovery and muscle damage, including beetroot. However, the results of these studies are controversial, with some studies showing a potential beneficial effect and others finding no significant effect [ 29 , 30 , 31 , 32 ]. The present work aimed to ascertain if beetroot consumption has a role on the recovery of oxidative status and muscle damage in ultra-endurance runners.…”

“…Although there is extensive scientific evidence that short-term beetroot supplementation can accelerate recovery from muscle damage after physical activity, additional investigation is required to elucidate whether an extended duration of supplementation (spanning a few days prior to and following exercise) could also facilitate the recuperation of indicators related to muscular damage, inflammatory response and oxidative stress [ 31 ]. Interestingly, beetroot is always mentioned among the supplements recommended for ultra-endurance athletes [ 40 ], and, indeed, six of the thirty-two participants in our study reported beetroot intake during the race.…”

Sporcular Tarafindan Kullanilan Doğal Kaynakli Ergojeni̇k Destekler

“…Özellikle son yıllarda pancar suyu tüketiminin sporcularda vazodilatasyonu teşvik etme, hücresel solunumu düzenleme ve kas performansını iyileştirme özellikleri sayesinde sıklıkla kullanılmaya başlayan bir ergojenik destek olduğu bilinmektedir. Pancar suyunun içerisinde yer alan nitratın vücuttaki NO miktarını arttırarak dayanıklılık performansını iyileştirip metabolik adaptasyonu kolaylaştırdığı gözlemlenmiştir [75][76][77]. Kısa süreli pancar tüketiminin sporcularda ergojenik etki gösterdiğini fakat yüksek dozda ve uzun süreli kullanımda farklı yan etkiler ortaya çıkarabileceğini bildirmektedir.…”

“…Kısa süreli pancar tüketiminin sporcularda ergojenik etki gösterdiğini fakat yüksek dozda ve uzun süreli kullanımda farklı yan etkiler ortaya çıkarabileceğini bildirmektedir. Bu nedenle pancarın vücuttaki potansiyel etkilerini netleştirmek ve dozunu belirlemek için daha fazla çalışmaya ihtiyaç duyulmaktadır [75][76][77].…”