Effect of Acute Beetroot Juice Supplementation on Bench Press Power, Velocity, and Repetition Volume
Abstract
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.
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Williams et al. observed a 19.5% increase in mean power during free-weight bench press exercise at 70%1RM in resistance-trained men after acute dietary NO3− supplementation.
“The authors observed a 19.5% increase in mean power, a 6.5% increase in mean velocity, and a 10.7% increase in the number of repetitions to failure [113].”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
The exercise modalities used to assess weightlifting exercise performance were bench press using free weights, bench press using a Smith machine, and box squats using a Smith machine.
“The exercise modalities used to assess weightlifting exercise performance were bench press using free weights [113], bench press using a Smith machine [114,116] and box squats using a Smith machine [114,115].”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
Williams et al. observed a 6.5% increase in mean velocity during free-weight bench press exercise at 70%1RM in resistance-trained men after acute dietary NO3− supplementation.
“The authors observed a 19.5% increase in mean power, a 6.5% increase in mean velocity, and a 10.7% increase in the number of repetitions to failure [113].”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
Williams et al. assessed muscle power and velocity during two single explosive repetitions with full recovery (5 min rest between sets), whereas Ranchal-Sánchez et al. assessed power and velocity during sets of repetitions until failure.
“Indeed, whereas Williams et al. [113] assessed muscle power and velocity during two single explosive repetitions with full recovery (5 min rest between sets), Ranchal-Sánchez et al. [114] assessed power and velocity during sets of repetitions until failure.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
Williams et al. observed a 10.7% increase in the number of repetitions to failure during free-weight bench press exercise at 70%1RM in resistance-trained men after acute dietary NO3− supplementation.
“The authors observed a 19.5% increase in mean power, a 6.5% increase in mean velocity, and a 10.7% increase in the number of repetitions to failure [113].”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
Flanagan et al. administered 32.5 mg (~0.5 mmol) of NO3− daily, which is markedly lower than Williams et al. (6.4 mmol NO3− acutely) and Mosher et al. (6 days of 6.4 mmol NO3− daily).
“Specifically, Flanagan et al. [115] administered 32.5 mg (~0.5 mmol) of NO3− daily, which is markedly lower than Williams et al. [113] (6.4 mmol NO3− acutely) and Mosher et al. [116] (6 days of 6.4 mmol NO3− daily), both of whom observed improved resistance exercise performance.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
This could partly account for the improvements observed in Mosher et al., Williams et al. and Ranchal-Sánchez et al., who recruited resistance-trained men.
“Accordingly, this could partly account for the improvements observed in Mosher et al. [116], Williams et al. [113] and Ranchal-Sánchez et al. [114], who recruited resistance-trained men.”
From Effects of Dietary Nitrate Supplementation on Weightlifting Exercise Performance in Healthy Adults: A Systematic Review (2020) · cites this paper as [113]
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- Authors
- Williams, T. D., Martin, M. P., Mintz, J. A., Rogers, R. R., & Ballmann, C. G.
- Affiliations
- Samford University (US)
- Corresponding author
- Ballmann, Christopher G.
- Venue
- Journal of Strength and Conditioning Research
- Published
- 2020-01-06
- Volume
- 34
- Issue
- 4
- Pages
- 924-928
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W2998767329
- Cited by
- 78
- References
- 33
- Citations by year
- 2026: 11 · 2025: 12 · 2024: 5 · 2023: 20 · 2022: 12 · 2021: 12 · 2020: 6
- FWCI
- 12.48
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- beetroot juice, acute supplementation, bench press, barbell velocity, output power, repetitions to failure, resistance training, nitrate, free weight exercises, resistance-trained men
- MeSH terms
- Adult, Double-Blind Method, Humans, Male, Rest, Weight Lifting, Muscle, Skeletal, Cross-Over Studies, Dietary Supplements, Beta vulgaris, Muscle Strength, Resistance Training, Young Adult
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