Beetroot Juice Failed to Boost Swimming Performance
A new meta-analysis found that nitrate supplementation does not improve race times for competitive swimmers.
Updated on Sept. 25, 2026 in Swimming
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While often used for potential athletic gains, beetroot juice did not enhance performance in a recent review of swimming studies. The findings suggest that nitrate supplementation may have limited utility for swimmers looking to improve their speed.
Why it matters
Swimmers often use nitrate supplements hoping to improve efficiency and reduce fatigue, but this research shows the expected benefits may not materialize. Understanding these limitations helps athletes and coaches make evidence-based decisions about dietary aids.
A systematic review and meta-analysis of 12 studies involving 120 swimmers found that beetroot juice did not significantly improve swimming time-trial performance compared to placebo. While researchers noted a small reduction in perceived exertion, the overall certainty of this evidence is low.
The players
Scientific Reports
An open-access, peer-reviewed journal that publishes original research across the natural and clinical sciences.
The details
Researchers categorized swimmers by their primary energy systems—ranging from maximum sprints to middle-distance efforts—to evaluate the impact of 300 to 1041 mg of nitrate per dose. The hypothesis was that nitrate would improve muscle oxygen efficiency, thereby lowering blood lactate and fatigue. However, the data showed no significant difference in blood lactate levels between the supplemented and placebo groups.
Timeline
• June 11, 2026: The cutoff date for studies included in the review.
• September 24, 2026: The date the review was published in Scientific Reports.
Health Landscape
This study challenges the assumption that nitrate-rich supplements offer a universal performance edge across all athletic disciplines. It follows a shift in sports nutrition toward rigorous, sport-specific testing to validate the claims commonly applied to endurance athletes.
If you are considering nitrate supplementation for athletic performance, prioritize a discussion with your sports physician or a registered dietitian. These results suggest that swimmers should not rely on beetroot juice to improve race times or manage exertion levels.
The takeaway
Current research does not support the use of beetroot juice as a performance enhancer for competitive swimmers. Athletes should focus on proven training methodologies and balanced nutrition rather than relying on nitrate-based supplements for speed gains.
Further reading
For more on the latest research in performance optimization, visit the Swimming section.
Source note: This article includes information reported by News-Medical.
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