Kévin Avoine races for Van Rysel-Roubaix Lille Métropole. His race-day fuelling is built around one thing: whole-root beetroot, timed and dosed with precision.
This is his protocol, and the science behind it.
Why Whole Root, Not Nitrate Salts
A 2022 meta-analysis of 123 studies found that beetroot juice improved exercise performance (P < 0.001) , while isolated nitrate salts did not (P = 0.629).
The full matrix — nitrates, betaine, betalains, polyphenols — works together. Isolating one compound breaks the formula.
What the Research Actually Says About Elites
Here's the part most supplement brands won't tell you: elite athletes respond less to beetroot than recreational athletes.
The research shows that when VO₂max exceeds roughly 65 mL/kg/min, the oxygen-cost benefit becomes negligible. Elite cyclists already have high baseline nitric oxide from years of training. They don't need more nitrate. They need precise timing and a whole-root source that actually delivers.
The Protocol
Race Week Loading
| Timing | Dose |
| 5–7 days before key event | 2 tbsp daily |
| Race eve | 2 tbsp |
Race Day
| Timing | Dose |
| 2.5–3 hours before start | 2–3 tbsp |
Plasma nitrite peaks 2–3 hours after consumption. Keep pre-race meals light on carbs. No heavy fats or protein.
For races under 5 hours: no in-race top-up.
Hard Intervals / Threshold
| Timing | Dose |
| 2.5–3 hours pre-session | 2–3 tbsp |
Save this for the sessions that matter: VO₂ max intervals, threshold blocks, race simulations.
Brick Days
| Timing | Dose |
| Before AM session | 1–2 tbsp |
| Before PM session | 1–2 tbsp |
Recovery
| Timing | Dose |
| Post-session | 1 tbsp + protein/carbs |
The Non-Negotiables
✖ No antibacterial mouthwash. It kills the oral bacteria that convert nitrate to nitrite. Research shows it abolishes the conversion and markedly attenuates the rise in plasma nitrite.
✖ No tongue scraping or breath mints. Same mechanism.
✓ Test the full dose in training first. Never debut on race day.
✓ Use it intermittently. Save it for key sessions and race blocks.
✓ Pink urine is normal. Betalains are excreted renally. Harmless.
The Science in One Line
Whole beetroot → nitrate + betaine + betalains + polyphenols → nitric oxide → increased blood flow, reduced oxygen cost, faster recovery.
3–5% lower O₂ cost in submaximal exercise. 180 studies. 2,672 participants.
Race day. Training. Recovery.
One protocol. The whole root.
