It’s the bright-red root veggie more often found in borscht than a breakfast smoothie, but the humble beetroot could become one of the next go-to foods for athletes according to UniSA research.

Researchers found that beetroot, grapes, sour cherries, and pine bark extract, which all contribute to nitric oxide supply in the body, boost performance in endurance exercises.

Reviewing data from 118 studies, involving 1,872 participants from 25 different countries, the meta-analysis evaluated how consuming nitrate-rich foods (leafy greens), foods that contain polyphenols (like berries, cherries, and cocoa), and L-Citrulline (found in watermelon) affects performance in endurance exercises.

It found that the nitrate levels contained in beetroot can provide a competitive edge; they proved to boost blood flow and increase the delivery of nutrients and oxygen to muscles during exercise, helping athletes perform better more quickly.

Similarly, the polyphenols in grapes, cherries and pine bark extract helped protect nitrate from degradation in the body, boosting stamina.

And, despite the ability of L-citrulline to boost the body’s nitric oxide production, eating watermelon (high in L-citrulline) did not boost exercise performance.

Lead researcher Noah D’Unienville says these findings provide further evidence of foods as natural endurance enhancers.

“There’s a lot of interest in nitrate-rich and polyphenol-rich foods because of their potential to boost exercise performance,” said Mr D’Unienville.

“But just because they contain these elements, doesn’t mean this will translate into improved exercise performance.

“While our study shows that beetroot (among other foods) can boost performance, other nitrate-rich foods such as red spinach, Swiss chard, and rhubarb, did not show similar benefits. 

“Also, while grapes, pine bark extract, and sour cherries can help athletes perform better and faster, we found no effects for other polyphenol-rich foods, including blackcurrant, cocoa, ginseng, green tea, or raisins.”

Co-researcher, UniSA’s Professor Jon Buckley says that while these foods were effective in boosting exercise performance and building stamina, their effects did discriminate.

“The results did show more significant effects among athletes who were less fit, and also that men were more likely to benefit from these foods than women,” Professor Buckley said.

“Certainly, there were some limitations with the sample size of women, but this finding does suggest further investigation is warranted.

“All in all, we know that trying to get fit takes time and effort, but add a glass of beetroot juice to your training schedule and you just might see the difference.”

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