Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players

Is that Beet Juice making you slower? Drinking Beet Juice is all the rage to improve your performance. Like my last post on Coffee improving performance, if you look close at the research you will find a large number of the participants (Like up to 40%) had no or negative effects to their performance. I do all the research so you don’t have to.

Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players

Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players

It has been shown that nitrate supplementation can enhance endurance exercise performance. Recent work suggests that nitrate ingestion can also increase intermittent type exercise performance in recreational athletes. We hypothesized that six days of nitrate supplementation can improve high-intensity intermittent type exercise performance in trained soccer players. Thirty-two male soccer players (age: 23 ± 1 years, height: 181 ± 1 m, weight: 77 ± 1 kg, playing experience: 15.2 ± 0.5 years, playing in the first team of a 2nd or 3rd Dutch amateur league club) participated in this randomized, double-blind cross-over study. All subjects participated in two test days in which high-intensity intermittent running performance was assessed using the Yo-Yo IR1 test. Subjects ingested nitrate-rich (140 mL; ~800 mg nitrate/day; BR) or a nitrate-depleted beetroot juice (PLA) for six subsequent days, with at least eight days of wash-out between trials. The distance covered during the Yo-Yo IR1 was the primary outcome measure, while heart rate (HR) was measured continuously throughout the test, and a single blood and saliva sample were collected just prior to the test. Six days of BR ingestion increased plasma and salivary nitrate and nitrite concentrations in comparison to PLA (p < 0.001), and enhanced Yo-Yo IR1 test performance by 3.4 ± 1.3% (from 1574 ± 47 to 1623 ± 48 m; p = 0.027). Mean HR was lower in the BR (172 ± 2) vs. PLA trial (175 ± 2; p = 0.014). Six days of BR ingestion effectively improves high-intensity intermittent type exercise performance in trained soccer players.

Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players

All-Out Miracle Intervals to Improve Average Power for Endurance Events | TrainingPeaks

There are no magical or miracle workouts but some workouts can be very powerful when done at the right time in a well crafted plan. I can contribute some of my successes to a massive amount of 30s intervals done at the right time. I do all the research so you don’t have to.

All-Out Miracle Intervals to Improve Average Power for Endurance Events | TrainingPeaks

All-Out Miracle Intervals to Improve Average Power for Endurance Events | TrainingPeaks

These high-intensity, short duration intervals are a great way to increase your power output and increase motor unit activation compared to endurance training alone.

All-Out Miracle Intervals to Improve Average Power for Endurance Events | TrainingPeaks

Graphical Model for Interval Training – HurdleCentral.com

So you you want to understand intervals and the workload vs intensity relationship? Spend a little time marinating on this. I do all the research so you don’t have to.

Graphical Model for Interval Training – HurdleCentral.com

Graphical Model for Interval Training – HurdleCentral.com

Graphical Model for Interval Training – Read more about intensity, sessions, repetitions, interval, intervals and athlete.

Graphical Model for Interval Training – HurdleCentral.com