13 resistance-trained males confirmed elevated power and energy in again squat workouts when consuming caffeine an hour previous to train. As well as, muscular endurance at 65% of one-repetition most (1RM) improved with a single dose of beetroot juice taken three hours previous to train, in addition to when caffeine and beetroot juice have been mixed.
No variations in bench press have been noticed, suggesting that caffeine and beetroot juice could also be extra helpful for athletes wanting to enhance lower-body workouts.
“The primary novel discovering of the current examine is that not solely the only however the mixed caffeine and beetroot juice supplementation enhance muscular endurance efficiency,” wrote researchers on the Universidad de Alcalá and the Universidad Pontificia Comillas in Madrid, and the Universidad de Sevilla in Seville, Spain.
Sensible implications
The researchers highlighted the summative impact of mixed caffeine and beetroot supplementation, noting that they solely noticed this in resistance-trained males, and clearly, extra research on different populations are wanted.
They noticed that 6.5 mmol NO₃⁻ and three mg/kg caffeine had a “barely superior impact on sustaining imply velocity and energy output below fatigue.”
“Subsequently, in disciplines requiring repeated high-intensity efforts (e.g., CrossFit or rugby), mixed ingestion of beetroot juice and caffeine earlier than competitors or coaching may assist keep efficiency below circumstances of muscular fatigue,” they wrote.
The constructive results of caffeine alone on muscular power and energy at excessive hundreds as much as 100% 1RM might profit “athletes aiming to maximise peak drive manufacturing and velocity throughout strength-focused coaching or competitors”.
To optimize the ergogenic results, the researchers suggest contemplating supplementation timing, taking caffeine one hour earlier than train and beetroot juice three hours earlier than.
Examine particulars
13 resistance-trained males between the ages of 18 and 35 participated within the randomized, triple-blind, crossover, placebo-controlled examine. The trial concerned 5 visits to the laboratory on the similar time of day.
On the primary go to, the contributors familiarized themselves with the assessments and accomplished their weight loss program, bodily exercise habits and physique composition evaluations.
For the remaining visits, they have been randomized to obtain both 3 mg/kg caffeine an hour earlier than the assessments, 70 ml of beetroot juice containing 6.5 mmol NO₃⁻ three hours earlier than the assessments, caffeine plus beetroot juice, or a placebo. Every trial was separated by a three- to seven-day washout interval.
The researchers assessed one-repetition most (1RM) of bench press and again squat workouts, muscular power and energy, muscular endurance, isometric power and vertical bounce capability. On the finish of the trial, contributors crammed out questionnaires regarding their notion of energy and temper.
“Our outcomes recommend that when muscular power and energy are required, solely the remoted ingestion of caffeine improves efficiency by rising imply velocity and energy manufacturing at 75%, 90% and 100%,” the researchers wrote.
“Nonetheless, when muscular endurance is required, the only and mixed ingestion of beetroot juice and caffeine improves efficiency within the again squat however not within the bench press train, by rising the variety of repetitions, imply velocity and energy manufacturing,” they added, noting the potential mixture impact.
The researchers known as for additional larger-scale research in several populations to guage the additive physiological results of each dietary supplements.
Supply: Sci Rep 15, 16781 (2025). doi: 10.1038/s41598-025-02021-y. “Single and mixed impact of beetroot juice and caffeine consumption on muscular power, energy and endurance efficiency in resistance-trained males”. Authors: J.J. Montalvo-Alonso et al.
