Beetroot Juice: Legal Doping for Athletes?

Close-up of wet purple beets with a dark background Stamox Beetroot Powder

Summary

Published in the Central European Journal of Sport Sciences and Medicine, this systematic review identifies beetroot juice as a powerful, "legal" ergogenic aid that optimizes how the body utilizes oxygen.

As a dense source of inorganic nitrates (NO3), it fuels the nitrate -> nitrite -> nitric oxide pathway, triggering vasodilation and enhancing mitochondrial efficiency.

These hemodynamic and metabolic shifts significantly reduce the oxygen cost of exercise (VO2), extending time-to-exhaustion and accelerating recovery across both endurance and high-intensity intermittent sports.

To maximize these performance gains, athletes should consume beetroot juice 2–3 hours before exercise. While single doses are effective, chronic use for up to 15 days offers superior cumulative benefits.

Crucially, because the conversion process relies on oral bacteria, athletes must avoid antibacterial mouthwash, which can neutralize the juice's effectiveness by disrupting the oral microbiome.

Systematic Review

A systematic review (Kurowska et al.)
Published: Central European Journal of Sport Sciences and Medicine Vol. 35, No. 3/2021

Objective of the work

The aim of the study was to review the current literature on the properties of beetroot juice as an important source of nitrates (NO3–) and its effectiveness in improving the exercise capacity of physically active people.

Key Evidence-Based Benefits

Nitric Oxide (NO) Boost: Dietary nitrate (NO₃⁻) converts to nitrite (NO₂⁻) via oral bacteria, then to NO—improving vasodilation, oxygen delivery, and mitochondrial efficiency.

Performance Impact

Efficiency Boost: Reduced aerobic cost (VO₂) during submaximal exercise, enhancing energy metabolism and phosphocreatine resynthesis.
Endurance Benefits: Improved exercise tolerance, time-to-exhaustion, and performance in moderate-to-high-intensity activities (e.g., cycling, running).
Faster Recovery: Supports phosphocreatine resynthesis and reduces muscle fatigue.

Optimal Protocol

Timing: 2–3 hours pre-exercise for peak plasma nitrite.
Chronic Use: Chronic supplementation (up to 15 days) shows cumulative benefits, while single doses are effective for acute performance gains.

Critical Factors

Recommendations: Personalised dosing, timing adjustments, and combining with dietary strategies (e.g., low mouthwash use to preserve oral nitrate-reducing bacteria).
Variable Efficacy: Effects depend on individual factors (e.g., baseline nitrite levels, training status, oral microbiome health).

Read the full article: https://wnus.usz.edu.pl/cejssm/en/issue/1210/article/19271/

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