Beetroot Juice Enhances Basketball Performance When Timed Right

A recent study involving 20 basketball players has revealed that consuming beetroot juice enriched with nitrates prior to a warm-up can significantly enhance explosive performance metrics, such as power and jump height. The research, conducted by scientists from Beijing Sport University and other institutions, highlights the critical importance of timing when using this supplement for optimal athletic performance.

The study found that participants who ingested a single dose of beetroot juice containing approximately 8.4 mmol of nitrates improved their performance during the first eight minutes following consumption. However, the benefits diminished over time, with no significant advantages over a placebo observed after 16 minutes. The researchers emphasized that these findings support a targeted approach to using beetroot juice in athletes’ warm-up regimens.

According to the study published in Frontiers in Nutrition on January 22, 2026, the global market for beetroot juice is estimated at USD 14.66 billion in 2023 and is projected to expand to USD 22.68 billion by 2030, growing at a compound annual growth rate (CAGR) of 6.5% from 2024 to 2030. This growth reflects the increasing recognition of beetroot juice as an effective ergogenic aid, particularly due to its nitrate content, which aids in relaxing blood vessels and improving cardiovascular health.

The researchers proposed a specific protocol based on their findings, recommending that athletes consume the supplement approximately 2.5 hours before competition. They suggest that a blood flow restriction (BFR) plyometric warm-up should follow, concluding four to eight minutes before the start of the event to maximize performance.

Warming up effectively is crucial for athletes as it optimizes neuromuscular function, enhances performance, and reduces injury risk. The technique of post-activation potentiation (PAP) is often used to temporarily enhance a muscle’s explosive capabilities. However, traditional methods of inducing PAP through maximal loading can be limited by equipment availability and injury risks. BFR has emerged as a beneficial alternative, simulating the effects of high-intensity training through low-load exercises.

The study’s design involved randomly assigning 20 healthy male basketball players, classified as tier two or higher, to receive either beetroot juice or a placebo. Following a seven-day washout period, participants had a 2.5-hour rest after consumption before undergoing a warm-up and performing a five-minute plyometric jump sequence while fitted with BFR belts. The results indicated a significant increase in jump height and peak power during the initial eight minutes for those who consumed beetroot juice, while the placebo group exhibited greater jump height at the 12-minute mark.

The researchers noted the necessity for precise timing in practical applications, stating, “The lack of sustained benefit beyond eight minutes underscores the need for precise timing in practical applications.” They acknowledged the limitations of their study and called for further longitudinal research to explore the effects of longer-term beetroot juice supplementation on athletic performance.

In conclusion, as the global interest in dietary supplements for athletic performance continues to rise, this study underscores the potential of beetroot juice when used strategically. The findings advocate for a methodical approach to enhance explosive performance in basketball and potentially other sports.