How Natural Supplements Improve Running Performance
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Introduction
If you’re trying to improve your running time, what you eat and drink before exercise may make a big difference. A new study explored how caffeine and beetroot juice—two common supplements—can help people run faster, recover better, and maintain performance even during repeated efforts. The study focused on 1,000-meter runs, a distance that challenges both endurance and speed.
What the Study Did
Researchers tested 20 healthy young men in four different situations:
- They took caffeine (CAF)
- They drank beetroot juice (BJ)
- They took both together (CAF + BJ)
- They took a placebo (a fake supplement)
Each participant tried all four conditions over several weeks. After each supplement, they ran 1,000 meters, rested for 20 minutes, and then ran another 1,000 meters. Researchers measured performance, heart rate, and blood lactate levels (which build up during intense exercise and can cause fatigue).
Key Findings
The combination of caffeine and beetroot juice (CAF + BJ) gave the best results. In both the first and second 1,000-meter runs, the CAF + BJ group performed significantly better than the others. In fact, while the placebo and BJ groups showed a drop in performance during the second run, the CAF + BJ group actually improved.
Caffeine alone also helped improve performance, but not as much as the combination. Beetroot juice by itself had some benefits in the first run but didn’t help as much after recovery.
How the Supplements Work
Caffeine is known to increase alertness and reduce the feeling of effort during exercise. It can also help your body use fat for fuel, saving carbohydrates for later stages of exercise.
Beetroot juice is rich in nitrates, which help your body produce nitric oxide. This compound improves blood flow, helps your muscles contract more efficiently, and may reduce oxygen cost during exercise.
Together, they seem to provide both mental and physical benefits, helping athletes perform better and recover faster.
What Else Affects Performance?
The study also used a data science method called SHAP analysis to find out what other factors influenced performance. The top factors were:
- Body fat percentage (less fat = better performance)
- Body weight
- Age (younger participants performed better)
- Sleep duration
- Nutrition and supplement strategy
Other factors like grip strength, jump height, smoking, and alcohol use also played smaller roles.
What This Means for You
If you're preparing for a race or just want to run faster, combining caffeine and beetroot juice may help. However, it’s not just about supplements. Your sleep, weight, fitness level, and lifestyle habits all affect your performance.
Final Thoughts
This study shows that the right combination of natural supplements—caffeine and beetroot juice—can improve running performance and recovery. It also highlights the importance of taking care of your body through good sleep, nutrition, and healthy habits. For anyone training for fitness tests or endurance events, these findings offer practical tips to get better results.