Beetroot is rapidly moving from a humble root vegetable to a top-tier sports superfood. It’s not just the great taste; studies are increasingly showing that incorporating beetroot into your diet has a tangible, positive effect on endurance sports performance.
Elite athletes have known this secret for years, but now, as the knowledge spreads to dedicated recreational athletes, the consumption of beetroot—particularly in juice and concentrated form—has soared.
But what exactly is in beets that acts as a performance enhancer, and how much do you need to consume to feel the benefits?
Why Does Beetroot Boost Your Endurance? The Nitric Oxide Secret
The positive effect of beets comes directly from their high concentration of inorganic nitrate (NO3−). Once you consume this nitrate, it initiates a powerful biological process:
- Conversion: In your body, the nitrate is reduced to nitrite (NO2−). Crucially, the bacteria in your mouth are responsible for the first step of this conversion.
- Activation: The nitrite is then converted into Nitric Oxide (NO) in the bloodstream and tissues, especially under the low-oxygen conditions experienced during intense exercise.
Nitric Oxide (NO) is the key performance booster. Simply explained, Nitric Oxide:
- Widens Blood Vessels: It acts as a powerful vasodilator, relaxing the walls of your blood vessels. This dramatically increases blood flow to your working muscles and brain.
- Improves Muscle Efficiency: NO also positively affects your mitochondria (the powerhouses of your cells), meaning they require less oxygen to produce the same amount of energy.
This double whammy—better oxygen delivery and more efficient oxygen use—makes you both more enduring and faster in sustained activities like running, cycling, triathlon, and cross-country skiing.
Your Dosing Guide: How Much and When to Drink Beetroot Juice
To truly unlock these "superpowers," timing and dosage are critical. Simply having a salad with beets might not be enough to achieve the maximum performance-enhancing effect.
1. The Acute Dose (The Day Of)
Most studies recommend a target intake of nitrates to be consumed about two hours before a training session or competition. This timing ensures that your plasma Nitric Oxide levels are peaking right as your effort begins.
- Unconcentrated Juice: Drink 0.5 to 1 liter of standard beetroot juice.
- Concentrate/Shot: Many prefer the concentrated options, which require drinking only about 1 deciliter (100ml) or a pre-measured shot.
2. The Loading Phase (Maximizing Effect)
If you want to maximize the effect for a major event, research shows you should "load" your body with nitrates beforehand.
- Loading Protocol: Drink the same amount (0.5-1 liter of juice or the equivalent shot) every day for about a week leading up to your competition or key training block.
Important Note: Lower intake levels have consistently failed to show the same positive results, so stick to the recommended amounts.
3. A Critical Tip: Don't Spit!
The initial conversion of nitrate to nitrite happens in your mouth, thanks to specific bacteria in your saliva.
Do not spit or rinse your mouth immediately after drinking the juice. To complete the process of transforming beets into performance-enhancing Nitric Oxide, the nitrite in your mouth must be swallowed with your saliva. Using antibacterial mouthwash during this loading phase is also discouraged.
Ready to add this powerful root vegetable to your routine? Concentrated beetroot shots are widely available at health food stores and specialized online retailers, offering a convenient way to get the necessary dose without the large fluid volume.
