Beet Supplement for Faster Muscle Recovery?

study PMID: 38873567

Quick Summary: A study found that a beet-based supplement helped cyclists recover faster from intense exercise by reducing inflammation in their bodies. This means less muscle soreness and quicker recovery times!

Does Beet Supplementation Reduce Inflammation?

Yes! The research showed that cyclists who took a beet-based supplement before a tough workout had less inflammation after exercise compared to those who took a placebo (a dummy pill). This was measured by looking at certain proteins and chemicals in their bodies that signal inflammation.

Study Details

Who was studied: 20 male and female endurance cyclists.

How long: The study looked at the cyclists' recovery after a single, intense 2.25-hour cycling session.

What they took: Cyclists took either a beet-based supplement (500 mg beetroot powder, 200 mg beetroot juice concentrate, and 50 mg black carrot extract) or a placebo 2.5 hours before their workout.

What This Means For You

Faster Recovery: If you're an athlete, especially a cyclist or endurance athlete, taking a beet-based supplement before exercise might help your muscles recover faster.

Reduced Soreness: Less inflammation could mean less muscle soreness after a hard workout.

Consider Beet Supplements: You might want to consider adding beet supplements to your pre-workout routine.

Study Limitations

Small Sample Size: The study only included 20 people, so the results might not apply to everyone.

Short-Term Effects: The study only looked at the immediate recovery period. We don't know if the benefits last long-term.

Specific Group: The study focused on cyclists. The results might not be the same for other types of athletes or people who don't exercise.

More Research Needed: More studies are needed to confirm these findings and see if different doses or long-term use have the same effects.

Key Findings

The study found that a mixed beet-based supplement (BEET) significantly reduced markers of inflammation compared to placebo (PL) in cyclists recovering from 2.25 hours of intensive cycling. BEET supplementation was associated with lower levels of pro-inflammatory proteins (22–41% reduction), decreased pro-inflammatory oxylipins (e.g., 12-HETE: -32%, p=0.03; 15-HETE: -28%, p=0.04), and faster normalization of interleukin-6 (IL-6) and C-reactive protein (CRP) levels.

Study Design

This was a randomized, double-blind, placebo-controlled crossover trial involving 20 male and female endurance cyclists. Participants underwent two trials separated by a 7-day washout period. The intervention involved consuming either BEET or PL 2.5 hours before completing a 2.25-hour cycling session. A multi-omics approach was used, including untargeted proteomics and a targeted oxylipin panel to assess inflammatory responses.

Dosage & Administration

The BEET supplement contained 500 mg beetroot powder, 200 mg beetroot juice concentrate, and 50 mg black carrot extract. It was administered as a single dose 2.5 hours before exercise. The placebo was matched for appearance and taste but lacked active ingredients.

Results & Efficacy

Pro-inflammatory proteins: 12 out of 21 measured proteins were 22–41% lower in the BEET group post-exercise (p<0.05).
Oxylipins: BEET reduced 12-HETE (-32%, p=0.03) and 15-HETE (-28%, p=0.04), while increasing anti-inflammatory 18-HETE (+19%, p=0.02).
Cytokines: IL-6 levels at 2 hours post-exercise were 21% lower in BEET (5.7 pg/mL vs. PL 7.2 pg/mL, p=0.02).
CRP: BEET accelerated CRP recovery; levels at 24 hours post-exercise were 27% lower (0.8 mg/L vs. PL 1.1 mg/L, p=0.05).
Tolerability: No adverse effects were reported, indicating good short-term safety.

Limitations

Small sample size: Only 20 participants, limiting generalizability to broader populations.
Short-term focus: Examined acute inflammation recovery; long-term effects unknown.
Specific population: Results apply only to endurance cyclists, not sedentary individuals or other athletes.
Multi-omics variability: Untargeted proteomics may introduce false positives; targeted oxylipin analysis excluded some pathways.
Single dose timing: Efficacy of chronic supplementation or different dosing schedules was not assessed.

Clinical Relevance

For endurance athletes, pre-exercise supplementation with beetroot-based products may mitigate acute inflammation and accelerate recovery. The combination of beetroot powder, juice concentrate, and black carrot extract appears effective when taken 2.5 hours pre-workout. However, results should be interpreted cautiously due to the small sample size and lack of long-term data. Future studies should explore chronic dosing and diverse populations to confirm these findings. Athletes may consider integrating beet-based supplements into recovery protocols, but individual responses may vary.

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