*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement regimen.
TL;DR: Beetroot is one of the most studied natural performance aids in sports nutrition. The dietary nitrate in beetroot converts to nitric oxide in your body, which reduces the oxygen cost of exercise — so your muscles work more efficiently at the same intensity. Controlled trials show beetroot supplementation can extend time to exhaustion by up to 16%, improve time-trial performance by 1–3%, and increase power output during high-intensity efforts. Benefits are strongest in recreational and moderately trained athletes, and peak when taken 2–3 hours before exercise at a dose of roughly 300–600mg of dietary nitrate.
How Does Beetroot Improve Exercise Performance?
Beetroot is rich in inorganic nitrate. When you consume it, bacteria on your tongue convert that nitrate into nitrite, which is then further reduced to nitric oxide (NO) in the stomach and blood vessels. That nitric oxide triggers vasodilation — the widening of blood vessels — which improves blood flow to working muscles.
But the performance benefit goes beyond blood flow alone. Research has identified three distinct mechanisms through which beetroot nitrate supports exercise.
For a focused look at this topic, see our caffeine-free pre-workout gummies.1. Reduced Oxygen Cost of Exercise
The most consistently replicated finding in beetroot research is a reduction in the oxygen cost of submaximal exercise. In practical terms, your muscles require less oxygen to produce the same amount of work — making a given pace or power output feel easier.
A landmark study by Bailey et al. published in the Journal of Applied Physiology found that six days of beetroot juice supplementation (providing ~500mg of nitrate per day) reduced the oxygen cost of moderate-intensity cycling by approximately 5% compared to placebo (Bailey et al., 2009). That 5% may sound modest, but in endurance contexts it translates directly into the ability to sustain effort for longer before fatigue sets in.
2. Improved Mitochondrial Efficiency
Nitrate supplementation appears to improve how efficiently your mitochondria produce ATP — the energy currency your muscles run on. Research suggests that nitric oxide reduces proton leak in mitochondria, meaning less energy is wasted as heat and more is available for muscle contraction.
This mechanism was highlighted in a 2011 study by Lansley et al. in the Journal of Applied Physiology, which demonstrated that beetroot juice supplementation reduced the ATP cost of muscle force production during both low- and high-intensity exercise in trained cyclists (Lansley et al., 2011).
3. Enhanced Muscle Contractile Function
Emerging evidence suggests that dietary nitrate may also improve the speed and force of muscle contraction itself, particularly during fast-twitch (type II) muscle fiber recruitment. This has implications for high-intensity efforts like sprints, surges during a race, and repeated power movements.
For a broader look at how nitric oxide supports training across different exercise modalities, see our guide on nitric oxide and gym performance.
For a focused look at this topic, see our gummy-format beetroot for training.What Do the Key Studies on Beetroot and Exercise Show?
Beetroot is one of the most rigorously tested ergogenic aids in sports science. Here are the findings from five of the most cited controlled trials.
- Bailey et al. (2009), Journal of Applied Physiology — Nine healthy men consumed beetroot juice (~500mg nitrate/day) for six days. Oxygen cost of moderate exercise dropped by ~5%, and time to exhaustion during severe-intensity exercise increased by 16% compared to placebo. (PubMed)
- Lansley et al. (2011), Journal of Applied Physiology — Nine competitive male cyclists completed 4km and 16.1km time trials after consuming beetroot juice. Time-trial performance improved by 2.8% (16.1km) and 2.7% (4km) — meaningful margins in competitive endurance events. (PubMed)
- Cermak et al. (2012), International Journal of Sport Nutrition and Exercise Metabolism — Meta-analysis pooling data from 17 studies. Dietary nitrate supplementation was associated with a statistically significant improvement in both time-trial performance and time to exhaustion. Effects were most consistent in tests lasting 5–30 minutes. (PubMed)
- Murphy et al. (2012), Journal of the Academy of Nutrition and Dietetics — Eleven recreationally fit men and women consumed baked beetroot (200g, ~500mg nitrate) 75 minutes before a 5km treadmill run. Running velocity increased during the final 1.1 miles while perceived effort stayed the same — subjects ran faster without feeling harder effort. (PubMed)
- Jones (2014), Sports Medicine — Comprehensive review by Dr. Andrew Jones, Professor of Applied Physiology at the University of Exeter. Concluded that dietary nitrate supplementation enhances exercise tolerance and performance through reduced oxygen cost, improved muscle contractile efficiency, and enhanced blood flow. Described these effects as among the most robust findings in sports nutrition research. (PubMed)
When Should You Take Beetroot Before Exercise?
Timing matters. The nitrate-to-nitric-oxide conversion is not instant — it requires bacterial reduction on the tongue and further conversion in the stomach and tissues. Peak plasma nitrite levels (the best proxy for nitric oxide availability) typically occur 2–3 hours after consuming dietary nitrate.
Based on the research, here is the general timing guidance:
- Acute dosing: Consume beetroot juice, concentrated beetroot extract, or a beetroot supplement approximately 2–3 hours before exercise for peak effect.
- Chronic loading: Several studies (including Bailey 2009) used 3–6 days of daily supplementation before testing. Chronic loading may build tissue nitrate stores and produce slightly stronger effects than a single acute dose.
- Avoid mouthwash around dosing: Antibacterial mouthwash kills the oral bacteria responsible for converting nitrate to nitrite. Research has shown that using mouthwash can blunt or eliminate the performance benefits of beetroot. If you use mouthwash, separate it from beetroot intake by at least a few hours.
For endurance events or long training sessions, some athletes consume a serving 2–3 hours before the start and a smaller top-up dose closer to the event. The science on repeated dosing within a single session is limited, but the rationale is sound given that plasma nitrite levels begin declining after 4–5 hours.
How Much Beetroot Do You Need for Performance Benefits?
Most exercise performance studies used doses providing 300–600mg of dietary nitrate, with the majority clustering around 400–500mg. The Cermak et al. (2012) meta-analysis noted that studies using fewer than 300mg of nitrate tended to produce weaker or non-significant results.
In practical terms, 400–500mg of dietary nitrate is approximately equivalent to:
- 500ml of beetroot juice (roughly 2 cups)
- 1–2 concentrated beetroot shots (70ml shots like those used in many studies)
- 200–300g of whole cooked or raw beetroot
- Concentrated beetroot supplements — look for products listing beet root extract with concentration ratios (e.g., 10:1) to ensure adequate nitrate delivery per serving
Higher doses (up to ~800mg nitrate) have been tested, but the dose-response curve appears to plateau. More is not necessarily better — consistently hitting the 300–500mg range appears to be the key threshold for exercise benefits.
Who Benefits Most From Beetroot Supplementation?
One of the most important and consistent findings in the beetroot performance literature is that training status matters.
Recreational and Moderately Trained Athletes
The strongest and most consistent performance improvements are observed in recreational and moderately trained athletes. The Bailey (2009) study showing a 16% increase in time to exhaustion used recreationally active subjects. The Murphy (2012) running study that showed increased finishing speed also used recreational runners.
If you train regularly but are not competing at an elite level — whether you run, cycle, swim, do CrossFit, or play recreational sports — the evidence suggests you are in the sweet spot for beetroot performance benefits.
Highly Trained and Elite Athletes
The picture is less clear for elite athletes. Several studies in highly trained endurance athletes have found smaller or non-significant performance improvements. A possible explanation: elite athletes already have highly optimized cardiovascular and metabolic systems, leaving less room for improvement through enhanced nitric oxide availability.
That said, even among trained cyclists, Lansley et al. (2011) found meaningful time-trial improvements. In competitive events where fractions of a percent separate podium positions, even small gains matter — which is why many elite endurance athletes still include beetroot in their race-day protocol.
Beetroot Juice vs. Supplements for Exercise: Which Is Better?
Most of the original exercise studies used concentrated beetroot juice (often the Beet It Sport brand). As a result, the evidence base for juice is the deepest. But that does not mean juice is the only effective format.
| Format | Pros | Cons |
|---|---|---|
| Concentrated juice/shots | Most studied format; predictable nitrate content; fast absorption | Strong earthy taste; can stain teeth and clothes; requires refrigeration; less portable |
| Beetroot gummies | Convenient and portable; no mess or taste issues; easy to dose consistently; travel-friendly for race day | Nitrate content varies by product; check concentration ratios on the label |
| Beetroot powder | Flexible dosing; can mix into smoothies or water | Taste can be off-putting; mixing required; nitrate content varies widely |
| Beetroot capsules | No taste; precise dosing | Pill fatigue for some users; limited to capsule sizes |
| Whole beetroot | Whole-food nutrition; additional fiber and micronutrients | Impractical pre-race; variable nitrate content; preparation required |
The key factor is not the format — it is the nitrate content delivered. Whatever form you choose, ensure you are getting adequate dietary nitrate per serving. Concentrated extracts (such as a 10:1 beetroot extract) deliver more nitrate per milligram than whole beet powder, so check the label for concentration ratios. For a deeper dive into the science behind nitric oxide, see our explainer on what nitric oxide is and why it matters.
Can You Combine Beetroot With Other Performance Supplements?
Yes. Beetroot operates through the nitrate-nitrite-NO pathway, which is independent of most other ergogenic supplement mechanisms. Here is how it interacts with common performance stacks.
- Beetroot + Creatine: No interaction concerns. Creatine supports ATP regeneration for short, explosive efforts. Beetroot supports oxygen efficiency and endurance. They complement each other without competing for absorption.
- Beetroot + Beta-Alanine: Complementary. Beta-alanine buffers acid buildup in muscles during high-intensity work. Beetroot improves blood flow to help clear metabolic waste. Both support the ability to sustain hard efforts.
- Beetroot + Caffeine: This combination works, but with a caveat. Caffeine is a vasoconstrictor, while beetroot-derived nitric oxide is a vasodilator. High caffeine doses (400mg+) may partially blunt the vasodilatory effects of dietary nitrate. Moderate caffeine (100–200mg) alongside beetroot appears to produce net positive performance effects through different pathways.
- Beetroot + L-Citrulline: These feed two independent nitric oxide production pathways — the enterosalivary nitrate pathway and the eNOS enzymatic pathway, respectively. Combining them provides dual-pathway NO support, which is why some endurance athletes use both.
Frequently Asked Questions
Does beet juice before a workout actually help?
Yes, based on controlled research. Multiple trials have shown that consuming beetroot juice 2–3 hours before exercise reduces oxygen cost, extends time to exhaustion, and can improve time-trial performance by 1–3%. The strongest evidence is for endurance activities lasting 5–30 minutes, though benefits have been observed across both shorter and longer efforts.
How long before exercise should I take beetroot?
The research supports consuming beetroot approximately 2–3 hours before exercise. This allows time for the nitrate-to-nitrite-to-nitric oxide conversion to reach peak levels in the blood. Some athletes also load with daily beetroot for 3–6 days before a competition for cumulative tissue saturation.
Is beetroot better for runners, cyclists, or swimmers?
The mechanisms — reduced oxygen cost and improved blood flow — apply across endurance disciplines. Published studies have documented performance improvements in cycling, running, rowing, kayaking, and swimming. The benefit is not sport-specific; it is tied to how your muscles use oxygen under sustained effort.
Can beetroot help with high-intensity interval training (HIIT)?
Emerging evidence suggests yes. Dietary nitrate may enhance type II (fast-twitch) muscle fiber function, which is heavily recruited during HIIT. Some studies have shown improved power output during repeated sprint protocols after beetroot supplementation, though this area of research is still developing compared to the endurance data.
Does beetroot supplementation work for women?
The vasodilation and oxygen-efficiency mechanisms of dietary nitrate are not sex-specific. Several studies have included female participants and observed similar directional benefits. Fewer studies have focused exclusively on female athletes, and hormonal fluctuations may influence individual responses, but the current consensus is that beetroot supplementation supports exercise performance in both men and women.
Why does beetroot work better for recreational athletes than elite athletes?
Elite athletes have highly optimized cardiovascular and metabolic systems from years of training. Their baseline nitric oxide production, mitochondrial efficiency, and oxygen utilization are already near ceiling levels, leaving less room for improvement through dietary nitrate. Recreational athletes typically have more headroom for these mechanisms to produce a noticeable difference.
Will beetroot turn my urine or stool red?
Possibly. Beeturia — the reddish discoloration of urine after consuming beetroot — affects an estimated 10–14% of the population. It is harmless and caused by betalain pigments in beets. Red-tinged stool can also occur. Neither indicates a health concern.
Can I just eat whole beets instead of taking a supplement?
You can. Whole beetroot provides dietary nitrate along with fiber, potassium, and other micronutrients. The Murphy et al. (2012) study used baked beetroot and still observed performance improvements. The practical challenge is that you need roughly 200–300g of whole beet to hit the 400–500mg nitrate threshold — and eating that volume 2–3 hours before a race is not always appealing or convenient. Concentrated formats (juice, gummies, extracts) solve the convenience and dosing consistency problem.
If you are looking for a portable, concentrated beetroot option that fits into a pre-workout routine without the mess of juice or the volume of whole beets, Zenith Formulas Beetroot Gummies deliver 100mg of 10:1 beet root extract (equivalent to 1,000mg of whole beet) per gummy in a convenient format. Formulated in the USA, third-party tested, stimulant-free, and vegan.
Last updated: March 2026
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement regimen.