According to a study published in CCD, researchers in Portugal asked ten competitive swimmers, ages 13 to 16, to complete the same demanding sprint set on two separate days.
The design was intentionally close to what many youth programs use: short all-out repeats separated by brief rest, where fractions of a second can matter.
Before one session, swimmers drank a concentrated beetroot juice known to contain naturally occurring nitrates.
Before the other, they received a similar-tasting drink with the nitrate content removed.
Also read: Fruits and vegetables may boost your sleep, new research finds
The team used a double-blind, crossover approach so neither swimmers nor staff knew which beverage was given on each day.
Small speed gain
Beetroot is valued in sports science because dietary nitrate can help the body form nitric oxide, a compound that affects blood vessel dilation.
In theory, this may support blood flow during high-intensity bursts when muscles rely heavily on quick energy pathways.
The Portuguese swimmers didn’t report feeling any different, and stroke-tracking data suggested their technique remained steady across both trials.
Also read: This is what one heavy dinner does to your weight
Yet the times told a subtler story: average lap speeds were slightly faster after the nitrate-rich drink, including the slowest effort of the set.
Blood lactate levels, taken after the workout, were similarly high on both days, reinforcing that the swimmers exerted themselves to the same degree.
What the study can and can’t tell us
The findings offer a cautious hint that nitrate-rich drinks may support repeated sprint performance in some young athletes.
But with only ten participants, the results can’t be generalized to all swimmers, and most experts note that factors like training consistency, sleep, and overall nutrition remain far more influential.
Also read: Two facial changes that may reveal rising cholesterol levels
The researchers also emphasize that health conditions, medications, and sport-governing rules should be considered before teens experiment with concentrated nitrate supplements.
Larger studies will be needed to understand whether these small, session-by-session gains can accumulate over a full season.
Also read: Why you might feel sluggish after Thanksgiving dinner
Also read: New study: These foods may protect the heart during long hours of sitting