Beetroot nitrate may help lifters complete more reps, meta-analysis finds
A meta-analysis of 21 studies found beetroot-derived nitrate may help adults complete more repetitions during resistance exercise. It found no clear pooled gains in maximal strength or movement speed, and the load-specific result was not robust.
The meta-analysis covered 21 studies and 271 adults, using trials of single-dose or 3–7-day beetroot nitrate supplements.1
The authors found that beetroot-derived nitrate improved repetition capacity.1 They found no clear pooled benefit for maximal strength, mean velocity or peak velocity.1
An exploratory link between relative load and repetition gains was not robust and did not support load-specific advice.1
