Nitrate (beetroot)

Nitrate (beetroot) refers to the inorganic nitrate (NO3−) naturally present in beetroot juice and leafy greens. In the body nitrate is converted to nitrite and ultimately to nitric oxide, a molecule that widens blood vessels and influences muscle efficiency.

How dietary nitrate affects performance

When athletes drink beetroot juice or consume other nitrate‑rich foods, oral bacteria reduce nitrate to nitrite, which is then further converted to nitric oxide in conditions of low oxygen. Nitric oxide helps dilate blood vessels, improves blood flow to working muscles and can make mitochondrial respiration more efficient. Research shows that consuming about 5 mmol of nitrate (roughly 350–400 mg) two to three hours before exercise can lower the oxygen cost of submaximal work, leading to improved endurance. Some studies report faster time trials and better repeated sprint performance, particularly in individuals with moderate fitness levels. Benefits appear to be greater for high‑intensity exercise lasting 5–30 minutes. Regular daily intake for several days may enhance adaptation by increasing muscle nitrate stores. Nitrate from vegetables is considered safe; it should not be confused with nitrites used as preservatives in processed meats.

Sources and usage tips

A typical 70 mL beetroot juice concentrate can contain 5–8 mmol of nitrate, while cooked spinach, arugula, beet leaves and lettuce are also rich sources. Because the conversion to nitric oxide begins in the mouth, using antibacterial mouthwash before or after consumption can reduce effectiveness. Most supplements recommend taking one shot (around 400 mg nitrate) 2–3 hours before endurance events. For multi‑day events, athletes may take a loading dose over several days. Be aware that nitrate content varies widely between products, so check labels or third‑party analyses to ensure adequate dosing.

In summary, nitrate from beetroot and similar vegetables supports exercise performance by boosting nitric oxide production. When consumed in appropriate amounts and timing, it may reduce oxygen cost and enhance endurance without the need for stimulants.

Related Terms: Taurine, Beta‑alanine, Creatine, Carbohydrate–electrolyte beverage, Personalized hydration