Creatine or beetroot juice: which one should you use for your lifting sessions? A 2026 study tested both in the same resistance training protocol — and the answer is more nuanced than a simple either-or. Both work, but through completely different pathways.
Key Takeaways
- Creatine: superior performance on heavy loads (maximal strength, power output)
- Beetroot juice (nitrates): better muscle oxygenation, reduced cardiovascular strain at submaximal loads
- Different mechanisms — the two are complementary, not redundant
- Study published in International Journal of Food Sciences and Nutrition, 2026
How creatine works during lifting
Creatine fuels the phosphocreatine system — the immediate energy source for explosive, high-intensity efforts (heavy lifts, sprints, short high-intensity sets). By saturating phosphocreatine stores in muscles, creatine lets you sustain maximal power output longer and complete more reps at high loads.
In the 2026 study, creatine showed clear superiority on maximal strength (1RM) and power indicators — exactly what you need for heavy training.
How beetroot juice works differently
Beetroot juice is rich in inorganic nitrates. In the body, those nitrates convert to nitric oxide — a molecule that dilates blood vessels (vasodilation), improving blood flow to active muscles and their oxygen supply.
The effect is different: not an improvement in explosive strength, but a reduction in cardiovascular strain and muscle fatigue during sustained submaximal effort. In the study, beetroot juice reduced heart rate and improved muscle oxygen saturation — useful for moderate-load sets, circuit training, or high-volume phases.
Are they complementary?
Since the mechanisms are different, the effects don't really overlap — they potentially add up. Creatine answers "how do I lift heavier?" and beetroot answers "how do I sustain effort longer with less cardiovascular fatigue?"
For someone combining strength training and volume work, using both makes logical sense. Studies specifically on the combination are still limited, but no negative interaction has been found.
Key takeaways
- Creatine monohydrate: 3-5g/day chronically. Best for heavy loads and explosive power.
- Concentrated beetroot juice (2.5-3.4 fl oz): 2-3 hours before training. Best for muscular endurance and reducing cardiovascular fatigue.
- Both work through different pathways — combining them is complementary, not redundant.
- If you can only choose one: creatine has a much larger and more robust evidence base.