The Power of Beetroot in Sport
Beetroot (Beta vulgaris) is one of the few foods and supplements with a robust clinical evidence base for improving athletic performance. Its active compounds are nitrates (NO₃⁻), which the body progressively converts to nitric oxide (NO) — a critical molecule that regulates vascular relaxation and dilation.
From Nitrate to Nitric Oxide: The Biological Pathway
Nitrate biotransformation occurs in three stages:
- Nitrate (NO₃⁻) is absorbed into the blood from the small intestine
- Oral bacteria reduce nitrate to nitrite (NO₂⁻)
- Stomach acid and tissue hypoxia convert nitrite to nitric oxide (NO)
Nitric oxide dilates blood vessels (vasodilation), lowers blood pressure and improves oxygen delivery to muscle tissue — critically important during intense exercise (Jones, 2014).
Clinical Evidence: What Studies Show
VO2max and Oxygen Cost
Research from the University of Exeter (from 2009 onwards) demonstrated that:
- Beetroot juice reduced oxygen cost of submaximal exercise by 5–7%
- Cyclists' endurance capacity extended by 16%
- Sprint performance improvements were observed in multiple trials (Cermak et al., 2012)
High-Intensity Training
Beetroot juice reduced "oxygen debt" during high-intensity interval training, allowing greater training volume before exhaustion (Lansley et al., 2011).
Blood Pressure
A meta-analysis of 22 randomised controlled trials found that dietary nitrates reduced systolic blood pressure by an average of 4.4 mmHg and diastolic by 1.1 mmHg (Siervo et al., 2013).
The Athlete's Perspective
- Runners and cyclists: beetroot extract is highly suited to endurance sport
- CrossFit and HIIT: high-intensity interval training efficiency improves
- Strength athletes: nitric oxide enhances the "pump" effect during training
- Recovery: some studies suggest faster muscle recovery post-training
Products at Maxfit.ee
For beetroot extract supplements, visit the pre-workout supplements category at maxfit.ee. Beetroot is also a component of many pre-workout formulas featuring nitric oxide precursors.
BSN N.O. Xplode 50serv Purple Power contains nitric oxide pathway support compounds and is available at maxfit.ee. A pure beetroot extract concentrate is an alternative for those preferring a single-ingredient formula.
Dosage and Timing
Clinical studies used:
- Beetroot juice: 300–600 ml (containing ~300–500 mg nitrates)
- Concentrated extract: equivalent nitrate dose
- Timing before training: 1.5–3 hours before (optimal conversion)
- Chronic use: 6–14 days of consistent supplementation yields best results
Practical Considerations
Beeturia (Red Urine)
After consuming beetroot, urine may turn red or pink. This is caused by the pigment betanin and is completely harmless. Do not confuse with blood.
Oral Hygiene
Do not use antibacterial mouthwash immediately before a beetroot-supplemented training session — it kills the oral bacteria needed to reduce nitrate to nitrite, blocking the nitric oxide production pathway.
Caffeine Interaction
Some research suggests caffeine may modestly attenuate beetroot nitrate effects. Test combinations individually.
References
- Jones, A. M. (2014). Dietary nitrate supplementation and exercise performance. Sports Medicine, 44(Suppl 1), S35–S45.
- Cermak, N. M., et al. (2012). No improvement in endurance performance after a single dose of beetroot juice. International Journal of Sport Nutrition and Exercise Metabolism, 22(6), 470–478.
- Lansley, K. E., et al. (2011). Dietary nitrate supplementation reduces the O2 cost of walking and running. Journal of Applied Physiology, 110(3), 591–600.
- Siervo, M., et al. (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.
- Domínguez, R., et al. (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. Nutrients, 9(1), 43.
FAQ
How long before training should I take beetroot?
For optimal nitrate conversion, 1.5–3 hours before training is recommended. A single dose provides some effect, but 6–14 days of consistent use produces the best results.
Do antibiotics affect beetroot's performance benefits?
Yes, antibiotics destroy the oral bacteria necessary to convert nitrates to nitrites. During antibiotic treatment, beetroot nitrate effects are substantially diminished.
Does beetroot suit strength athletes or only endurance athletes?
Beetroot suits both. Evidence is more documented for endurance athletes, but in strength training, nitric oxide improves muscle blood flow ("pump") and may support volume at higher loads.
