Beetroot juice, caffeine and muscle performance in resistance-trained men
What it found
In 13 trained men, beetroot juice alone or with caffeine increased the number of back squat repetitions they could do.
It did not change bench press performance.
What they found
Studies in people
Back squat endurance
Men managed about 19 repetitions after beetroot juice, compared to 17 after the placebo. Caffeine alone or combined with beetroot juice also led to around 19 or 20 repetitions. Average speed and power were higher with all three active drinks than with the placebo.
Bench press results
None of the drinks changed how many bench press repetitions the men could do. Speed and power during the bench press were about the same across all four conditions.
Strength and power output
Beetroot juice on its own did not improve maximum strength or power in any test. Only caffeine raised average speed and power during heavy back squats at 75%, 90% and 100% of their one-rep max.
Jumping and grip strength
Vertical jump height, jump power and handgrip strength stayed the same no matter which drink the men had.
Tiredness and side effects
Caffeine lowered how tired the men felt compared to the placebo. The drinks did not change mood, nervousness, sleep problems, stomach discomfort, headaches or irritability.
What the authors conclude
- They say that beetroot juice and caffeine together may help maintain speed and power when muscles are getting tired during repeated efforts like back squats.
- The authors note that these drinks did not improve upper-body exercises such as the bench press in their group of trained men.
- They suggest timing matters, advising beetroot juice three hours and caffeine one hour before activity.
How it was done
Both nitrate from beetroot and caffeine might boost short bursts of exercise through different body pathways. Scientists wanted to see if taking them together helped more than either one alone during weight training.
Thirteen resistance-trained men took part in a trial where each person tried four conditions on separate days: beetroot juice, caffeine, both together, or a placebo drink. They drank 70 mL of beetroot juice three hours before testing and caffeine one hour before, then did bench presses and back squats to measure strength, power and endurance.
What it can’t tell you
- This trial only included 13 young men who regularly lift weights, so the results may not apply to women, beginners or older adults.
- Because the study tested a single session, it cannot show what happens if someone takes beetroot juice every day over weeks or months.
Who paid
- Conflicts
- Declarations. Competing interests: The authors declare no competing interests.
- Authors work at
- Faculty of Human and Social Sciences, Spain
The paper
- Title
- Single and combined effect of beetroot juice and caffeine intake on muscular strength, power and endurance performance in resistance-trained males
- Type
- Randomised controlled trial
- Evidence
- Studies in people
- Summarised from
- Full text
- Cite
- Montalvo-Alonso JJ, Del Val-Manzano M, Ferragut C, et al (2025). Single and combined effect of beetroot juice and caffeine intake on muscular strength, power and endurance performance in resistance-trained males. Scientific reports. doi:10.1038/s41598-025-02021-yFree full textPubMed 40369047DOI
Summary written 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error