A recent study involving 20 male basketball players has revealed that the timing of consuming beetroot juice, a nitrate-rich supplement, significantly impacts athletic performance. Conducted by researchers from Beijing Sport University and other institutions, the study indicates that players who ingested the supplement shortly before warming up experienced improvements in both power and jump height. However, these benefits were time-sensitive and diminished shortly after the initial performance boost.
The findings highlight the importance of a targeted approach to using beetroot juice in warm-up routines for explosive athletic performance. According to the researchers, the effects of the supplement may not extend beyond the initial eight minutes following ingestion, suggesting that athletes should optimize their consumption timing to maximize benefits.
Beetroot juice is recognized as an effective ergogenic aid, with a global market projected to grow from USD 14.66 billion in 2023 to USD 22.68 billion by 2030, reflecting a compound annual growth rate (CAGR) of 6.5% from 2024 to 2030. The nitrates in beetroot juice promote vasodilation, enhancing cardiovascular health, blood pressure regulation, and athletic performance.
Proposed Supplement Protocol
In light of their findings, the researchers propose a protocol for athletes to take advantage of the identified performance window. They recommend ingesting a single dose of beetroot juice, containing approximately 8.4 mmol of nitrates, around 2.5 hours before competition. Following this, a blood flow restriction (BFR) enhanced plyometric protocol should be incorporated into the warm-up routine. This final component should conclude four to eight minutes prior to the start of the game or the first sprint.
Warming up before competition is crucial for optimizing neuromuscular function, enhancing athletic performance, and reducing injury risk. The technique known as post-activation potentiation (PAP) temporarily increases a muscle’s ability to perform explosive movements. Unfortunately, traditional maximal loading to induce PAP is often limited by equipment availability and injury risk. Consequently, BFR has emerged as a promising alternative, simulating high-intensity stress and promoting neuromuscular adaptations through low-load exercises.
Previous studies indicate that combining BFR with plyometric exercises can improve jump performance within a four to eight-minute timeframe post-activation. This synergy suggests great potential for BFR in competition warm-ups, particularly in sports like basketball.
Study Design and Results
The study employed a randomized crossover design, assigning 20 healthy male basketball players, all classified as tier two or higher, to ingest either beetroot juice or a placebo. Following a seven-day washout period, participants rested for 2.5 hours after consuming the juice before completing a warm-up and undergoing blood flow restriction at 50% arterial occlusion pressure (AOP). They then performed a five-minute plyometric jump sequence.
Results demonstrated that beetroot juice significantly enhanced jump height, measured by take-off velocity, peak power, and peak rate of force development, during the first eight minutes of performance. Interestingly, the placebo group achieved higher jump heights at the 12-minute mark, while no significant performance benefits were recorded for either group at 16 minutes. The study underscores the need for precise timing in practical applications, as the lack of sustained benefits beyond eight minutes highlights the critical role of when the supplement is consumed.
Acknowledging the limitations of the study, the researchers call for further longitudinal investigations to explore the effects of longer-term beetroot juice supplementation on athletic performance. This research contributes valuable insights into the timing and application of dietary supplements in sports, particularly for athletes seeking to enhance their competitive edge.
For detailed findings and methodology, the study is published in Frontiers in Nutrition on January 22, 2026, under the title “Acute beetroot juice supplementation augments early neuromuscular performance after blood flow restriction: a crossover study in elite basketball players.”
