Performance-enhancing juice drinks have become a staple in the world of cycling, with a variety of options available to athletes looking for an edge. From broccoli sprout shots to tart cherry juice and beetroot shots, these natural remedies have gained popularity among professionals and amateurs alike. But what makes these juices so effective, and how do they impact performance? Let's take a closer look at each of these drinks and explore their potential benefits.
Broccoli Sprout Juice
Broccoli sprout juice, developed by the Swedish firm Nomio, is a relatively new addition to the performance-enhancing juice market. The juice is made from very young broccoli, condensed into a 60ml package that's equivalent to 3kg of full-grown vegetable. The active component is isothiocyanates (ITCs), which are chemicals found in broccoli. According to Nomio's clinical research, ITCs prime the body to better manage physical stress and reduce blood lactate, which can limit exercise at a certain threshold.
Mads Pedersen, a former road world champion and 2026 Tour de France green jersey winner, is one of the biggest names known to be using ITCs in training and racing. However, broccoli is far from the first food from the natural kingdom to be used for performance enhancement.
Tart Cherry Juice
Tart cherry juice has been a popular choice among cyclists for many years, with seemingly the entire peloton chugging back a bottle of the red stuff on the finish line of stage races. While it's not everyone's favorite drink, the fact that everyone downs it counts for a lot. Since the early 2000s, tart cherry juice has been known for its anti-inflammatory properties, which can help reduce muscle soreness and improve recovery.
Anthocyanins, the antioxidant that gives the cherry its red color, are abundant in the Montmorency tart cherry variety. Researchers at Northumbria University discovered in 2010 that the juice improved marathon runners' muscle recovery after intense exercise. The same team also found that it can relieve rheumatological symptoms of osteoarthritis and gout.
A review in 2021 that looked at 14 studies found that the consumption of tart cherry juice can aid aspects of recovery from strenuous exercise. The juice also contains melatonin, the hormone that helps regulate sleep, which can be beneficial for athletes with insomnia.
Beetroot Juice
Beetroot juice has been a popular pre-workout primer for athletes, with studies showing that it can improve performance. The nitrates in beetroot are converted to nitric oxide (NO) in the body, which increases blood flow and reduces the oxygen cost of exercise. This means that athletes can work harder for longer.
Professor Andy Jones and his team at the University of Exeter have been leading research into beetroot's effects on exercise. In 2009, they found that 0.5l of beetroot juice per day for three days resulted in a 16% increase in time to exhaustion during high-intensity exercise. Around five years later, they found that two concentrated 70ml shots was the optimal amount to enhance performance, with the bloodstream peak coming at two to three hours.
Beetroot juice has been approved by the International Olympic Committee (IOC) as a natural, legal performance enhancer, alongside caffeine. However, it's important to note that antibacterial mouthwash should be avoided when taking beetroot shots, as it can kill the process of converting nitrates to nitric oxide.
Pickle Juice
Pickle juice is a unique performance-enhancing drink that's typically used to relieve cramps during exercise. Cramps occur when a muscle tightens due to working too hard, often in the same position for a long time, and with a loss of electrolytes such as sodium and potassium through sweat.
The ensuing pain typically comes on suddenly and can be debilitating. Pickle juice, and other cramp relievers, contain acetic acid (the main component of vinegar), which can relieve cramps by triggering a reflex in your nerves that sends a signal to your brain to stop the cramping muscle from contracting.
Tadej Pogačar, the road world champion, pulled up to his team car and took a mystery drink that later turned out to be pickle juice during his attempt to win Paris-Roubaix in 2025. While he didn't win the race due to a late crash, the drink dragged him out of a hole at a crucial point.
In conclusion, performance-enhancing juice drinks have become a popular choice among cyclists, with each juice offering unique benefits. From broccoli sprout shots to tart cherry juice and beetroot shots, these natural remedies have gained popularity among professionals and amateurs alike. However, it's important to note that these drinks should be used in moderation and in conjunction with a balanced diet and proper training to achieve optimal performance.
