Beetroot has moved from the dinner plate into powders, capsules, and concentrated drinks marketed for exercise. The ingredient that receives most of the attention is dietary nitrate. The body can convert nitrate into nitrite and then into nitric oxide through a pathway that can influence blood flow and muscle efficiency.
That biology is real. The performance outcome, however, depends on the person, product, dose, and type of exercise.
What does the research suggest?
Systematic reviews generally find that dietary nitrate can improve performance in some endurance and time to exhaustion tests. Benefits appear more consistent in recreationally active people than in highly trained endurance athletes.
A review of factors that change the response found stronger effects in exercise lasting roughly 2 to 10 minutes. Another meta analysis concluded that nitrate was more likely to improve endurance capacity than race style time trial performance.
Not every study is positive. A review of high intensity interval and sprint training found no meaningful improvement in peak or average power. This is a good reminder that a supplement can help one kind of task and do little for another.
How does beetroot work?
After nitrate is consumed, bacteria in the mouth help convert it to nitrite. Nitrite can then contribute to nitric oxide production in the body. This pathway may reduce the oxygen cost of certain exercise and affect muscle contraction and blood flow.
Strong antibacterial mouthwash can interfere with the oral bacteria involved in this conversion. That may reduce the nitrate response, although dental care should never be neglected for a supplement routine.
How much nitrate is in a serving?
This is one of the biggest product comparison problems. Two beetroot products can have the same total powder weight while providing different nitrate amounts. Beet growing conditions, processing, and standardization all matter.
Research often reports nitrate in millimoles or milligrams. A label that only states beetroot powder may not tell you how much nitrate is present. Do not assume a capsule duplicates the amount used in a concentrated research beverage.
When is it usually taken?
Many studies give nitrate about 2 to 3 hours before exercise. Some research uses daily intake for several days. There is no guarantee that copying one timing protocol will produce the same result with a product that has an unknown nitrate amount.
Possible side effects
Beetroot can temporarily turn urine or stool pink or red. This is usually harmless, but unexplained blood colored urine or stool still deserves medical attention.
Nitrate can affect blood pressure. People who use blood pressure medicine, nitrate medicine, or medicine for erectile dysfunction should ask a clinician or pharmacist before adding a concentrated nitrate product. People with kidney disease or a history of certain kidney stones may also need individualized guidance.
Food still counts
Beetroot, leafy greens, and other vegetables provide nitrate along with a broader food pattern. A supplement can be convenient, but it does not replace a varied diet or training.
Review the label for Fitness First Nutrition Beetroot.
Research sources
- Review of factors that modify the nitrate performance response
- Systematic review and meta analysis of nitrate and endurance performance
- Review of beetroot and high intensity interval performance
This article is for education and does not replace medical advice.