Beetroot Juice Failed to Boost Swim Performance
A new meta-analysis found that nitrate supplementation had no significant effect on competitive swimming times.
Updated on Sept. 25, 2026 in Swimming
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A systematic review of 12 studies involving 120 swimmers concluded that beetroot juice supplementation does not improve swimming performance. While researchers had hypothesized that nitrate intake would enhance speed and reduce blood lactate, the study results showed no such benefits.
Why it matters
Understanding the efficacy of performance-enhancing supplements is critical for athletes looking to optimize training without relying on unproven methods. The findings challenge the common belief that dietary nitrate supplementation provides a competitive edge in the pool.
The meta-analysis included 12 studies with 120 participants, with blood lactate levels in 69 swimmers showing no difference compared to placebo groups. Researchers rated the overall certainty of the evidence as low.
The players
Scientific Reports
This is a peer-reviewed open-access scientific journal that publishes primary research from all areas of the natural and clinical sciences.
The details
Researchers categorized participants by energy systems, including maximum sprint, prolonged sprint, and middle-distance efforts, to evaluate the impact of nitrate dosages ranging from 300 to 1041 mg. While performance times remained unaffected, the data indicated a small but statistically significant reduction in perceived exertion among 100 swimmers.
Timeline
June 11, 2026: Researchers completed the data collection period for the review.
September 24, 2026: The study was published in the journal Scientific Reports.
Season Trajectory
This meta-analysis contributes to the ongoing investigation into dietary nitrate supplementation for athletic performance. It suggests that while some supplements may be effective in other sports, they do not universally translate to the specific demands of competitive swimming.
Athletes should note that current evidence does not support using beetroot juice to improve time-trial results or lower blood lactate levels during races. While some swimmers may feel slightly less tired, this subjective reduction in perceived exertion does not correspond to faster finish times.
The takeaway
Swimmers and coaches should focus on proven training protocols rather than relying on nitrate supplementation for performance gains. Future investments in sports nutrition should prioritize evidence-based strategies that have consistently demonstrated success in competitive environments.
What happens next
Future research is expected to focus on larger, well-controlled clinical trials across more diverse populations of competitive swimmers to improve the current low certainty of evidence.
Further reading
For more on the latest research in the sport, see the Swimming section.
Source note: This article includes information reported by News-Medical.
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