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A Strong evidence · Performance

Dietary Nitrate (Beetroot Juice)

Also known as: beetroot juice, beet juice, nitrate, beetroot shots

Dietary nitrate, usually from beetroot juice, can reduce the oxygen cost of exercise and improve endurance. Studies use roughly 400–800 mg nitrate taken 2–3 hours before exercise.

Why grade A?

Graded A because controlled studies consistently show that dietary nitrate lowers the oxygen cost of exercise and can improve endurance and high-intensity performance, especially in recreational and moderately trained athletes. Effects in highly trained endurance athletes are smaller and less consistent.

Dose calculator

kg
Nitrate per pre-exercise dose
Fixed dose, independent of body weight
400–800 mg

Doses mirror the ranges used in published research. They are not a personal prescription.

At a Glance

Dietary Nitrate (Beetroot Juice)
EvidenceA
RatingStrong evidence
CategoryPerformance
Nitrate per pre-exercise dose400–800 mg
Food sourcesBeetroot, Rocket (arugula), Spinach
Side effects listed2

Grades follow the style of the Australian Institute of Sport Sports Supplement Framework. Summary of published research, not advice.

How it works

Nitrate from vegetables is converted by bacteria in the mouth to nitrite, which the body can then convert to nitric oxide, a molecule that widens blood vessels and influences how muscles use oxygen. Research shows nitrate can make mitochondria and muscle contraction more efficient, so a given workload needs slightly less oxygen. It may be especially useful for fast-twitch muscle fibers. Oral bacteria are needed for the conversion, so antibacterial mouthwash can blunt the effect.

What research supports

  • Reduces the oxygen cost of submaximal exercise
  • May improve time-trial performance and time to exhaustion in endurance events lasting roughly 5–30 minutes
  • May improve high-intensity intermittent and team-sport performance
  • May help blood pressure in some people, which is one reason vegetable-rich diets are linked to cardiovascular health
  • Smaller and less consistent benefits in elite endurance athletes

Dosage

Typical research dose: about 6–13 mmol nitrate (roughly 400–800 mg), commonly delivered as one or two concentrated beetroot juice shots, taken 2–3 hours before exercise. Taking it daily for several days before an event may give extra benefit. Nitrate content of whole beetroot and homemade juice varies widely.

Timing

Blood nitrite peaks about 2–3 hours after ingestion, so that is the usual window before training or competition. Some protocols use daily intake for 3–7 days leading into an event. Skip antibacterial mouthwash and antibacterial chewing gum around the dose; they interfere with the conversion of nitrate to nitrite.

Side effects

  • Harmless pink or red discoloration of urine and stools (beeturia)
  • Mild stomach discomfort in some people

Cautions

  • Use vegetable-derived nitrate only; nitrate and nitrite salts sold as chemicals can be dangerous and should be avoided
  • People taking medications for blood pressure, erectile dysfunction (PDE5 inhibitors) or nitrate-based heart medications should consult a doctor
  • Beetroot is high in oxalates, which may matter for people prone to kidney stones
  • Athletes subject to anti-doping rules should only use products certified by an independent third-party testing program for banned substances; certification lowers, but does not eliminate, the risk of contamination.

Food sources

Beetroot, Rocket (arugula), Spinach, Lettuce, Celery, Swiss chard, Radish.

Frequently asked questions

How long before a race should I drink beetroot juice?

Research typically uses about 2–3 hours before exercise, when blood nitrite levels peak. Some athletes also take it daily for several days beforehand.

Can I just eat beetroot or leafy greens instead?

Yes, nitrate-rich vegetables provide the same compound, but the amount varies widely depending on soil and storage, so concentrated shots make dosing more reliable.

Why is my urine pink after beetroot juice?

That is beeturia, a harmless effect of beetroot pigments. It isn't blood. If the color persists when you haven't had beetroot, have a doctor check it.

Does mouthwash really cancel out beetroot juice?

Studies show antibacterial mouthwash reduces the conversion of nitrate to nitrite by killing oral bacteria, which can blunt the effects.

Sources & further reading

  1. Jones AM. (2014). Dietary nitrate supplementation and exercise performance . Sports Med
  2. Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete . Br J Sports Med · doi:10.1136/bjsports-2018-099027
  3. Australian Institute of Sport (2021). AIS Sports Supplement Framework . Australian Sports Commission