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Summary

A University of Exeter-led study, in the Journal of Applied Physiology, found that drinking beetroot juice can boost stamina and increase exercise endurance by up to 16%.

The study reveals that drinking beetroot juice reduces oxygen uptake to an extent that cannot be achieved by any other known means, including training.

The research team believes that the findings could be of great interest to endurance athletes. They could also be relevant to elderly people or those with cardiovascular, respiratory or metabolic diseases.

Key findings

Increased Stamina

Participants who drank 500ml of organic beetroot juice daily for six days were able to cycle for an average of 92 seconds longer than those who drank a placebo (blackcurrant cordial).

Time-to-exhaustion during high-intensity exercise increased by 16%.

Reduced Oxygen Uptake

Reduced by 19% during moderate-intensity exercise.

The study showed for the first time how the nitrate in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring.

The effects on oxygen uptake were described as something that "cannot be achieved by any other known means, including training".

Lower Blood Pressure

The group that consumed the beetroot juice also experienced lower resting blood pressure.

Potential Mechanism

Researchers suspect the benefits are due to the nitrate in the beetroot juice being converted into nitric oxide in the body, which reduces the oxygen cost of exercise. 

Nitrate (NO3) to nitrite (NO2) and then to Nitric Oxide (NO), which improves mitochondrial efficiency.

Implications

The findings were considered of great interest not only to professional and amateur endurance athletes but also to elderly individuals or those with cardiovascular, respiratory, or metabolic diseases who suffer from poor fitness.

The corresponding author, Professor Andy Jones, noted that the research could help people with poor fitness manage their daily lives more easily.

References

Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans by Stephen J. Bailey, Paul Winyard, Anni Vanhatalo, Jamie R. Blackwell, Fred J. DiMenna, Daryl P. Wilkerson, Joanna Tarr, Nigel Benjamin and Andrew M. Jones is published in Journal of Applied Physiology, online August 6, 2009.

Source: University of Exeter

Dr. Nils P. Reither

This study is considered a foundational "classic" in the field of sports nutrition. Before this paper, the idea that a simple vegetable juice could significantly change how efficiently the human body uses oxygen was viewed with skepticism.

Since its publication in 2009, the study has been cited thousands of times and launched an entire industry of "beetroot shots" and nitrate supplements.

We will continue updating our website with scientific findings and user experiences from around the world. If you have questions, advice needed, experiences, or feedback, you can contact our Stamox team.