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Juice-Based Supplementation Strategies for Athletic Performance and Recovery: A Systematic Review.
Biljana Vitošević1, Milica Filipović1, Ljiljana Popović2
1Faculty of Sport and Physical Education in Leposavić, University of Priština in Kosovska Mitrovica, Dositeja Obradovića bb, 38218 Leposavić, Serbia.
Sports (Basel, Switzerland)
|August 27, 2025
Summary
Natural juices like beetroot, pomegranate, and cherry show promise in sports nutrition. Beetroot juice aids endurance, while pomegranate and cherry juices support muscle recovery and reduce inflammation for athletes.
Area of Science:
- Sports Nutrition
- Exercise Physiology
- Dietary Supplementation
Background:
- Intense exercise elevates oxidative stress and muscle damage, prompting athletes to seek dietary aids.
- Natural juices are gaining attention for potential antioxidant, anti-inflammatory, and ergogenic effects.
Purpose of the Study:
- To systematically review the effectiveness of beetroot, pomegranate, cherry, watermelon, and pickle juices in athletic supplementation and recovery.
- To compare these juices across key outcomes: inflammation, oxidative stress, muscle soreness, and exercise performance.
Main Methods:
- Systematic review of 50 peer-reviewed articles published between 2010-2025 from PubMed, Scopus, and Web of Science.
- Qualitative synthesis comparing juices based on physiological, biochemical, and performance outcomes.
Main Results:
- Beetroot juice consistently improved oxygen efficiency and submaximal endurance.
- Pomegranate and cherry juices effectively reduced muscle soreness and inflammation markers.
- Watermelon juice provided antioxidant and recovery benefits; pickle juice showed limited effects.
Conclusions:
- Natural juices can aid athletic recovery and performance, with benefits varying by juice type, dosage, and athlete.
- Beetroot juice is most effective for performance enhancement, while pomegranate and cherry juices excel in recovery.
- Standardized research is needed to optimize juice application in diverse athletic settings.
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