Juice-Based Supplementation Strategies for Athletic Performance and Recovery: A Systematic Review.
Level 1 - systematic review of randomized trials
Systematic review of 50 peer-reviewed studies
PubMed 40863778 · doi:10.3390/sports13080269
What was done
Authors systematically searched PubMed, Scopus, and Web of Science (2010–2025) to review the effects of beetroot, pomegranate, cherry, watermelon, and pickle juice on exercise performance and recovery. Fifty peer-reviewed articles met inclusion criteria. Due to methodological diversity among the included studies, a qualitative synthesis was conducted across four primary outcomes: inflammation, oxidative stress, delayed onset muscle soreness, and exercise performance.
What was found
The abstract reports no numerical data, pooled effect sizes, or confidence intervals. Qualitatively, beetroot juice consistently improved oxygen efficiency and submaximal endurance, though effects were less apparent in elite or sprint athletes. Pomegranate and cherry juices reduced muscle soreness and inflammatory markers when consumed across several days surrounding exercise. Watermelon juice provided antioxidant and recovery support with variable performance effects, while evidence for pickle juice was limited with no notable ergogenic benefit.
Why it matters
This review clarifies specific applications of popular juices, demonstrating that beetroot functions primarily as an endurance performance aid, while tart cherry and pomegranate juices are more suited for post-exercise muscle recovery.
Limits
No quantitative meta-analysis or pooled effect numbers are reported in the abstract due to methodological heterogeneity. Formulations, dosages, timing, participant training status, and exercise protocols varied widely across the 50 included trials.