Athletes are always searching for an edge — a way to push past limits and achieve new personal bests. Two of the most researched, science-backed ergogenic aids are beetroot extract and sodium bicarbonate (baking soda). One improves oxygen delivery. The other buffers muscle acidity. Together, they target two distinct performance-limiting systems.
This guide breaks down the science behind both supplements, how they work, who they're for, and how to use them effectively.
What Are Ergogenic Aids?
Ergogenic aids are substances or techniques designed to improve physical performance, power, and recovery. The most effective are backed by robust research and work by enhancing the body's natural processes — increasing oxygen delivery, buffering metabolic waste, or delaying fatigue.
Beetroot extract and sodium bicarbonate are two of the most studied. Both are legal, safe, and classified as IOC Level A — the highest evidence rating for sports supplements.
Beetroot Extract: The Endurance Booster
Beetroot extract is rich in dietary nitrate. When consumed, nitrate converts to nitric oxide (NO), a potent vasodilator that relaxes and widens blood vessels. This triggers a cascade of performance benefits:
- Improved blood flow — More oxygen and nutrients reach working muscles.
- Enhanced oxygen efficiency — Your body uses less oxygen to produce the same power.
- Greater endurance — Time to exhaustion increases. Fatigue is delayed.
A landmark 2009 study in the Journal of Applied Physiology found that dietary nitrate reduced the oxygen cost of submaximal exercise by up to 5%. A 2017 systematic review confirmed improvements in time-to-exhaustion of 4–25%.
The Standardisation Problem
Not all beetroot products are equal. Generic juices and powders vary by up to 10x in nitrate content. One scoop might work. The next might do nothing.
Stamox Oxy-Plus is standardised per scoop — a full matrix of nitrates, betaine, and betalains. No guesswork. No fluid overload.
Sodium Bicarbonate: The High-Intensity Buffer
During high-intensity exercise — sprints, weightlifting, repeated intervals — your muscles produce hydrogen ions. This causes a drop in muscle pH, creating the familiar burning sensation and rapid fatigue.
Sodium bicarbonate is an alkalising agent. It helps buffer these hydrogen ions, delaying the drop in pH and allowing you to sustain high-intensity efforts for longer. Research shows it's particularly effective for efforts lasting 1–7 minutes at maximum or near-maximum intensity.
Beetroot & Baking Soda: Choosing the Right Supplement for Your Sport
| Supplement | Mechanism | Best For | Timing |
| Beetroot Extract | Nitric oxide production → vasodilation | Endurance, aerobic events | 2–3 hours pre-exercise |
| Sodium Bicarbonate | Acid-base buffering | High-intensity, anaerobic efforts | 60–90 minutes pre-exercise |
Can You Take Beetroot and Baking Soda Together?
Yes. Beetroot extract and sodium bicarbonate work on different physiological pathways. One improves oxygen delivery. The other manages muscle acidity. They can be stacked for a combined effect.
However, sodium bicarbonate can cause gastrointestinal distress in some athletes. Test each supplement individually first to assess your tolerance before combining them.
"Stamox makes breathing feel significantly easier. It greatly enhances recovery between rounds."
— Kallum Skhane, Former Team Wales and GB Boxer
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Frequently Asked Questions
Can I take beetroot and baking soda on the same day?
Yes. Space them apart: beetroot 2–3 hours before exercise, baking soda 60–90 minutes before. Start with lower doses of baking soda to assess GI tolerance.
Is baking soda safe for regular use?
Yes, when used at recommended doses (0.2–0.3 g per kg of body weight). Avoid daily high-dose use. Reserve it for key high-intensity sessions or competition days.
How long does beetroot take to work?
Peak nitrate levels occur 2–3 hours after consumption. For cumulative endurance adaptations, daily use over 3–4 weeks produces the best results.
Further Reading
- Best Time to Drink Beetroot Juice → — The 2–3 hour golden window, loading protocols, and the mouthwash rule.
- 7 Benefits of Beetroot Juice in the Morning → — Steady energy, sharper focus, and better blood flow.
- Nitrate Supplements vs. Whole Beetroot → — Why the full matrix outperforms isolated nitrate salts.
Sources & Further Reading
- Bailey, S.J., et al. (2009). Dietary nitrate supplementation reduces the O₂ cost of exercise. J Appl Physiol, 107(4), 1144-1155.
- Domínguez, R., et al. (2017). Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance. Nutrients, 9(1), 43.
- McNaughton, L.R., et al. (2008). Sodium bicarbonate and exercise performance. Sports Med, 38(10), 795-810.
- Jones, A.M. (2014). Dietary nitrate supplementation and exercise performance. Sports Med, 44(Suppl 1), 35-45.
How We Source Our Information
Every claim on this blog is backed by peer-reviewed research and Stamox R&D data. We cite studies from PubMed, the International Olympic Committee's consensus statements, and the Australian Institute of Sport's supplement framework.
This article was last reviewed on June 2026.
