A marathon is a massive endurance challenge, and using a strategic beetroot powder loading protocol can significantly boost your performance. Stamox, a high-nitrate beetroot supplement, works by increasing your body's levels of nitric oxide (NO), which enhances blood flow, improves oxygen efficiency, and delays fatigue—critical factors for completing a 4-hour marathon strong.
Important Note: Always test this protocol during your long training runs before race day to ensure you tolerate the dose and timing without any gastrointestinal issues.
Timing: In general, it is ideal to consume beets or beetroot juice about 60 to 90 minutes before the event or a workout because nitrate will peak within 2 to 3 hours after consuming beets," says Joel Ramdial, EdD, RD, LD, an instructor and program director of nutrition in the Department of Allied Health, Kinesiology, & Sport Sciences at Southeast Missouri State University
Stamox Beetroot Powder Marathon Protocol
1. Loading Phase (3-7 Days Before Race Day)
The most effective way to utilize beetroot is to saturate your muscle tissue with nitrates over several days. This is known as "nitrate loading."
- Duration: Start the loading phase 3 to 7 days before your marathon (the day you stop is Day 1).
- Dosage: Consume a daily dose of 1 to 3 tablespoons of Stamox beetroot powder. Start with the lower dose (1-2 tablespoons) and increase if you tolerate it well.
- Method: Mix the powder with water, juice, or a smoothie.
| Day Before Marathon | Stamox Dosage (Tablespoons) | Timing |
| Day 7 | 1-2 (Start with 1-2 Tbs and increase only if your stomach tolerates it) | Daily 2-3 hours before training |
| Day 6 | 1-3 | Daily 2-3 hours before training |
| Day 5 | 1-3 | Daily 2-3 hours before training |
| Day 4 | 2-3 (This dosage is typically recommended for full nitrate saturation) | Daily 2-3 hours before training |
| Day 3 | 2-3 | Daily 2-3 hours before training |
| Day 2 | 2-3 | Daily 2-3 hours before training |
| Day 1 (Day before race) | 2-3 (Maintain the high-nitrate dose to ensure maximum stores.) | Daily 2-3 hours before training |
2. Race Day (Optimal Performance Timing)
The goal is to have peak nitric oxide levels circulating when you cross the start line. Nitrite levels generally peak in the blood around 2–3 hours after ingestion.
- Dosage: 2 to 3 tablespoons of Stamox beetroot powder.
- Timing: Consume 2 to 3 hours before the start of the marathon.
- Method: Mix with a small amount of water or your pre-race carbohydrate drink. Stamox suggests pairing it with carbohydrates for dual energy + oxygenation support.
3. In-Race Top-Up (For a 4-Hour Marathon)
For an event lasting longer than 3-4 hours, an in-race top-up is often recommended to sustain peak nitric oxide effects. Given a 4-hour marathon, a single top-up around the halfway mark may be beneficial.
- Strategy: Consider a top-up dose at approx. 2 hours into the race.
- Dosage: A smaller dose of Stamox, around 1 tablespoon (approx. 10 grams).
- Method: Mix this small dose into a bottle you plan to pick up or in a gel if you have practiced this exact combination in training.
Summary for a 4-Hour Marathon
| Phase | Dosage (Stamox Tablespoon) | Timing |
| Loading (3-7 days prior) | 1-3 daily | Consumed 2-3 hours before training |
| Race Day (Pre-Race) | 2-3 | 2-3 hours before the start. |
| Option 1: Race Day(In-Race Top-Up) | 1 | Around 90/120 minutes into the race |
| Option 2: Race Day (Final Dosage) | 2-3 | Immediately before the start of the race |
By adhering to this loading and race-day protocol, you can optimize your body's efficiency, reduce the oxygen cost of running, and give yourself a proven performance edge for a marathon.
Key Loading Tips for Endurance Athletes:
- Consistency is Key: Take your daily dose daily.
- Avoid Mouthwash: Nitrates require specific bacteria on your tongue to convert to nitrites (a precursor to NO). Do not use antibacterial mouthwash or chewing gum near the time you consume the Stamox powder.
- Test in Training: Crucially, never try a new supplement on race day. Practice this exact protocol and dosage during your final long training runs to ensure zero stomach issues.
This protocol is based on Stamox's general guidance for long-distance events and typical scientific findings on nitrate supplementation for endurance.
