Effect of Acute Beetroot Juice Supplementation on Bench Press Power, Velocity, and Repetition Volume

J Strength Cond Res. 2020 Apr;34(4):924-928. doi: 10.1519/JSC.0000000000003509.


Williams, TD, Martin, MP, Mintz, JA, Rogers, RR, and Ballmann, CG. Effect of acute beetroot juice supplementation on bench press power, velocity, and repetition volume. J Strength Cond Res 34(4): 924-928, 2020-The purpose of this study was to examine the effects of acute beetroot juice (BRJ) supplementation on power, velocity, and repetitions to failure (RTF) during bench press exercise. Resistance-trained male subjects (n = 11) were recruited for this study. Using a double-blinded, counterbalanced, crossover study design, subjects were supplemented with either 70 ml of BRJ or placebo (PL; black currant juice) 2 hours before exercise. During each exercise trial, subjects began by completing 2 sets × 2 repetitions of bench press at 70% 1 repetition maximum (1RM) with maximum explosive intent. Barbell velocity and power were measured using a linear position transducer. Subjects then completed 3 sets × RTF at 70% 1RM separated by 2 minutes of rest between each set. Maximum mean power, velocity, and repetitions were analyzed. Mean velocity (p = 0.011; effect size [ES] = 0.54) and mean power (p = 0.015; ES = 0.51) were significantly higher with BRJ when compared with PL. Total RTF (p = 0.002; ES = 0.46) was higher during the BRJ condition vs. PL. Results indicate that acute BRJ supplementation positively impacts velocity, power, and total repetitions during free-weight bench press exercise.

Publication types

  • Clinical Trial

MeSH terms

  • Adult
  • Beta vulgaris*
  • Cross-Over Studies
  • Dietary Supplements*
  • Double-Blind Method
  • Humans
  • Male
  • Muscle Strength / drug effects*
  • Muscle, Skeletal / drug effects*
  • Resistance Training / methods
  • Rest
  • Weight Lifting / physiology*
  • Young Adult