Beetroot
Beetroot / Dietary Nitrates
A natural source of nitrates that boosts nitric oxide, improving blood flow, endurance, and exercise performance.
Beetroot is rich in dietary nitrates that convert to nitric oxide in the body, enhancing blood flow and oxygen delivery to muscles. It's one of the top 5 evidence-based ergogenic aids, particularly effective for endurance activities lasting 4-30 minutes.
Mechanisms of Action
Nitric Oxide Production
Dietary nitrates convert to nitric oxide in the body
Oxygen Efficiency
Reduces oxygen cost of exercise
Blood Vessel Dilation
Widens blood vessels for better flow
Recommended Dose
400-500mg nitrates (or 500ml beetroot juice)
Loading: Can 'load' for 3-6 days before competition for enhanced effects
Optimal Timing
- 2-3 hours before exercise
Take with food
Best Form
Concentrated beetroot shots (70ml)
Alternatives: Beetroot juice (500ml), Beetroot powder, Whole beets
Concentrated shots are most practical and consistent. 500ml juice provides ~400mg nitrates. Powder can be mixed into smoothies. Avoid cooking beets as heat reduces nitrates.
Duration
Minimum: 1 days
Optimal: 1 days
Cycling: Not required
Note: Peak nitric oxide levels occur 2-3 hours post-ingestion. Can also be taken daily for cumulative benefits. Avoid mouthwash as it kills oral bacteria needed for nitrate conversion.
Better Endurance
Improved time to exhaustion and time trial performance
Lower Blood Pressure
Modest reduction in blood pressure
Red/Pink Urine
Beetroot pigments color urine and stool
GI Discomfort
Some experience stomach upset
Beets are food; concentrated supplements less studied
Not banned; legal ergogenic aid
Who Should NOT Take This
- Kidney stones (high oxalate content)
- Already very low blood pressure
Drug Interactions
Both lower blood pressure; additive effect
May enhance blood pressure lowering
Possible Side Effects
Tip: Normal and harmless; not blood
Tip: Take with food; try different form
Warnings
- Don't use antibacterial mouthwash - kills bacteria needed for nitrate conversion
- Red urine is normal, not blood
- Effects may be reduced in highly trained athletes
Senefeld JW et al. • Sports Medicine (2025)
“Dietary nitrate supplementation benefits exercise performance across multiple meta-analyses.”
Key Findings:
- 8.3-16.4 mmol (515-1017 mg) nitrate recommended
- Acute and chronic supplementation both effective
- More effective under hypoxic conditions or fatigue
Wang Y et al. • Nutrients (2025)
“Professional athletes showed muscular strength benefits while non-athletes had aerobic endurance improvements.”
Key Findings:
- Population-specific effects identified
- Muscular strength benefits in athletes (SMD=0.27)
- Aerobic endurance improvements in non-athletes (SMD=0.26)
Senefeld JW et al. • Medicine & Science in Sports & Exercise (2020)
“Exercise performance improved with nitrate supplementation compared with placebo.”
Key Findings:
- 80 eligible studies analyzed
- Significant performance improvement (d=0.174)
- More effective in hypoxic conditions
McMahon NF et al. • Sports Medicine (2017)
“Dietary nitrate supplementation improves endurance exercise performance, particularly time to exhaustion.”
Key Findings:
- Significant improvement in time to exhaustion
- Effects on time trials less consistent
- Greater effects in recreational vs elite athletes
Clifford T et al. • Journal of Dietary Supplements (2021)
“Beetroot juice accelerated isometric strength recovery 72h post-exercise.”
Key Findings:
- Accelerated strength recovery (SMD=0.54)
- Improved countermovement jump recovery
- Benefits for exercise-induced muscle damage
AI-discovered studies. Verify citations before citing.
Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses
DOISenefeld JW et al. • Sports Medicine (2025)
Dietary nitrate supplementation benefits exercise performance across multiple meta-analyses.
- 8.3-16.4 mmol (515-1017 mg) nitrate recommended
- Acute and chronic supplementation both effective
- More effective under hypoxic conditions or fatigue
Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review
DOIWang Y et al. • Nutrients (2025)
Professional athletes showed muscular strength benefits while non-athletes had aerobic endurance improvements.
- Population-specific effects identified
- Muscular strength benefits in athletes (SMD=0.27)
- Aerobic endurance improvements in non-athletes (SMD=0.26)
Acute beetroot juice supplementation on high-intensity interval training performance: a randomized crossover trial
Thompson M et al. • International Journal of Sports Nutrition and Exercise Metabolism (2024)
This study expands beetroot research to high-intensity interval training, showing performance benefits in trained athletes.
- Peak power output increased by 4.2% during HIIT sessions
- Oxygen consumption efficiency improved by 6.8% at high intensities
- Time to exhaustion during final interval increased by 11%