Why Athletes Use Beetroot Supplements
Beetroot supplements have become one of the most well-researched sports nutrition ingredients in recent years. The reason is straightforward: the nitrate found in beetroot converts to nitric oxide (NO) in the body, which widens blood vessels, improves oxygen delivery to muscles, and can boost endurance by up to 3% (Jones et al., 2018).
That is not hype. A three percent improvement means roughly 30 seconds faster over a 5K for a recreational runner. For competitive athletes, it can be the difference between a podium finish and missing out.
Who Is This Guide For?
This article is for endurance athletes, gym-goers, and anyone who wants to support their training with a natural, well-studied supplement. After reading, you will know exactly how much to take, when to take it, and what to look for on the label.
TL;DR
- Effective dose: 400-800 mg nitrate (6-12 mmol), roughly equivalent to 500 ml of beetroot juice or 5-7 g of beetroot powder
- Timing: 2-3 hours before training or competition
- Improves endurance by 1-3% in the best case (Jones et al., 2018)
- Works after a single dose, but effect increases with 3-6 days of loading
- Biggest benefit: high-intensity efforts lasting 1-30 minutes
- Do not use antibacterial mouthwash right before taking beetroot — it kills the bacteria that convert nitrate
How Beetroot Works in the Body
The Nitrate-Nitrite-NO Pathway
Inorganic nitrate (NO3-) from beetroot is absorbed from the gut into the bloodstream. Bacteria on the tongue convert some of this nitrate to nitrite (NO2-), which then converts to nitric oxide in the tissues.
Nitric oxide does three important things:
1. Dilates blood vessels — more blood and oxygen reach working muscles
2. Reduces oxygen cost — muscles produce the same force with less energy expenditure (Bailey et al., 2009)
3. Improves mitochondrial efficiency — cellular energy production becomes more economical
Why Beetroot Specifically?
Beetroot is one of the richest natural sources of dietary nitrate. A single 500 ml serving of beetroot juice contains roughly 6-8 mmol of nitrate — more than most other vegetables.
Step-by-Step Usage Guide
1. Pick your format — powder, concentrated shots, or juice. Powder offers the best cost-per-dose ratio
2. Calculate the dose — aim for 400-800 mg nitrate per serving. Check the label for nitrate content
3. Time it right — consume 2-3 hours before training or competition
4. Consider a loading phase — for important events, take daily for 3-6 days beforehand
5. Avoid antibacterial mouthwash — it destroys the oral bacteria needed for nitrate conversion
6. Stay hydrated — water supports absorption
Beetroot Supplement Formats Compared
| Format | Nitrate per serving | Cost per dose | Convenience | Best for |
|---|---|---|---|---|
| Powder | 300-600 mg | 0.50-1.00 EUR | Mix into drink | Daily training |
| Concentrated shots | 400-800 mg | 2-4 EUR | Ready to drink | Race day |
| Juice (500 ml) | 300-500 mg | 3-5 EUR | Tastes good | Occasional use |
| Capsules | 200-400 mg | 0.30-0.80 EUR | Most portable | Travel |
What to Look for When Choosing a Product
1. Nitrate content — choose products that clearly state nitrate in milligrams or millimoles
2. Purity — favour products without excessive sugars or additives
3. Processing method — freeze-dried powder preserves nitrate better than heat-processed versions
4. Third-party testing — athletes should prefer Informed Sport or similar certified products
Common Mistakes and How to Fix Them
1. Under-dosing — below 400 mg nitrate typically produces no measurable effect. Check the label and confirm your dose
2. Wrong timing — taking beetroot 30 minutes before a workout is too late. Nitrate needs 2-3 hours for full absorption
3. Mouthwash interference — antibacterial mouthwash kills the oral bacteria that convert nitrate to nitrite. Avoid it 3-4 hours before and after supplementing
4. Expecting miracles — a 1-3% improvement is real but modest. Training still does the heavy lifting
5. Skipping the loading phase — a single dose works, but 3-6 consecutive days produces a stronger and more reliable effect
Frequently Asked Questions
Does beetroot powder change urine or stool colour?
Yes, and it is completely harmless. The betalain pigment in beetroot can turn urine pink and darken stool. No cause for concern.
Does beetroot work for strength training?
Yes. While most research focuses on endurance, a meta-analysis found that nitrate can also improve force and power output during short, high-intensity exercises (Coggan et al., 2021).
Is daily beetroot supplementation safe?
Yes, long-term use is considered safe. EFSA has not set an upper intake level for beetroot. That said, consult your doctor if you have low blood pressure or a history of kidney stones.
Can beetroot replace blood pressure medication?
No. Beetroot supplements are not medicine. Although nitrate can modestly lower blood pressure (Siervo et al., 2013), they must not be used as a substitute for prescribed medication.
How long do the effects last?
A single dose peaks at 2-3 hours and wears off within 4-6 hours.
Estonia-Specific Notes
In Estonia's climate, beetroot powder is especially practical during the autumn-winter season when fresh beets from local farms are available but concentrated supplements offer a more reliable year-round nitrate source. The MaxFit range includes beetroot powders and concentrates suited for both training and everyday use.
References
1. Jones, A.M., Thompson, C., Wylie, L.J. & Vanhatalo, A. (2018). Dietary nitrate and physical performance. Annual Review of Food Science and Technology, 9, 367-398.
2. Bailey, S.J., Winyard, P., Vanhatalo, A., Blackwell, J.R., Dimenna, F.J., Wilkerson, D.P., Tarr, J., Benjamin, N. & Jones, A.M. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144-1155.
3. Coggan, A.R., Broadstreet, S.R. & Leibowitz, J.L. (2021). Dietary nitrate and skeletal muscle contractile function in older adults. Nitric Oxide, 110, 20-28.
4. Siervo, M., Lara, J., Ogbonmwan, I. & Mathers, J.C. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition, 143(6), 818-826.
Browse MaxFit beetroot powders and pre-workout blends containing beetroot extract.
See also:
