Nitrate (beetroot)

Nitrate (beetroot) refers to the inorganic nitrate found in beetroot and other leafy vegetables. Once consumed, nitrate is reduced to nitrite and then nitric oxide, a molecule that supports blood flow and muscle efficiency. Many endurance-oriented sports drinks and shots use beetroot juice for its nitrate content.

Nitrate, nitrite and exercise

Dietary nitrate increases plasma nitrate and nitrite via the nitrate–nitrite–NO pathway. This may improve muscle oxygenation and reduce the oxygen cost of exercise. Research suggests that supplementation with approximately 5–9 mmol of nitrate per day for 2–6 days (and up to about 15 days) can increase exercise tolerance and reduce the oxygen cost of high-intensity exercise lasting 5‑30 minutes. About 6 mmol of nitrate can improve performance in cycling, rowing and kayaking time trials. Taking larger amounts or extending supplementation does not appear to provide additional benefits. Nitrate from vegetable sources is considered safe; studies report no harmful increases in nitrosamine formation and advise using natural foods rather than concentrated nitrite salts. Because nitrate converts to nitrite by oral bacteria, the use of antibacterial mouthwash immediately before ingestion can blunt its effects. Individuals with health conditions or those on medication should consult a healthcare professional.

Using beetroot-derived nitrate in practice

Endurance athletes often consume beetroot juice shots or powders containing 5–8 mmol of nitrate about two to three hours before races to allow for conversion to nitric oxide. Team sport players may use nitrate for repeated high-intensity efforts during matches. Combining beetroot juice with a carbohydrate-electrolyte drink helps maintain hydration and fuel without adding excessive sweetness. Common practice is to load with beetroot juice for several days leading up to a competition and to avoid antiseptic mouthwash as oral bacteria can convert nitrate to nitrite. Natural beetroot products can be high in natural sugars and may cause gastrointestinal discomfort in sensitive individuals, so start with small servings during training and adjust. Natural nitrate-rich foods like spinach and arugula also provide benefits and can be part of a balanced diet.

In summary, nitrate from beetroot and leafy vegetables supports nitric oxide production and may enhance performance in high-intensity efforts lasting a few minutes. Effective doses are generally around 5–9 mmol per day, taken for several days or about two hours before exercise. Use vegetable-derived sources and combine with good hydration practices for best results.

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