Creatine vs. beetroot juice: which is better for strength and performance?

Today, the market is flooded with dietary supplements that promise miracles, but few have a real scientific basis behind them. In his newsletter Arnold's Pump Club, the legendary Arnold Schwarzenegger takes a look at two "stalwarts" of the fitness world: creatine and beetroot juice.

Instead of declaring one winner, Arnold explains, based on new studies, that each of these supplements performs a different role in the body. If you want to maximize your results, knowing when to reach for which one is key.

Face-to-face studies: How did it work out in the gym?

Arnold cited a study that directly compared the effect of creatine and beetroot juice on performance in bench press and squats. Researchers observed athletes during sets to failure with weights at 60%, 70%, and 80% of their maximal power output (1RM).

The result? It wasn't a battle of who was better, but rather a "division of labor."

Creatine: The King of Volume and High Intensity

If your goal is to knock off more reps with heavy weight, creatine remains the unsurpassed champion.

• More reps: a study showed that creatine significantly helped with sets with 80% of maximum weight.
• Muscle Building: With its ability to regenerate ATP (fast energy for muscles), it allows you to "work up" to a higher volume of training, leading to long-term growth.
• Arnold's verdict: "If your priority is strength and volume at high intensity, the scientific data clearly speaks for creatine."

Beetroot Juice: Speed and Efficiency

Beetroot works on a different principle - it increases nitric oxide levels, which improves blood flow and muscle oxygenation.

• Bar Speed.
• Cardiovascular Efficiency: Beetroot juice lowered heart rate at the same workload, meaning the body worked more efficiently.
• Better recovery between sets: better oxygen saturation of the muscles made the body prepare for the next set faster.

Common denominator: regeneration of the nervous system

An interesting finding of the study was that both supplements improved heart rate variability (HRV). This is a key indicator of how well your nervous system is regenerated and ready for the next workload. Arnold stresses that both supplements are safe and have minimal risk of side effects.

Beware of "creatine gummies"

Arnold also added a warning for modern shopping trends. Although creatine candies (gummies) are popular, recent lab tests have shown that many of them contain almost no real creatine. The seven-time Mr. Olympia advises sticking with the tried-and-true creatine monohydrate powder, which is the cheapest and most researched.

Summary.

According to Arnold, the choice depends on your specific goals:

1. Do you want strength and more reps with heavy weight? Choose creatine.
2. Want to train more explosively, improve endurance and better oxygenate your muscles? Reach for beetroot juice.
3. Want both? The good news is that these two supplements work through different mechanisms, so combining them may be the ideal path to an "Arnold" pump and peak performance.