Question 1

How much beetroot juice should I take before a race?

Accepted Answer

Most studies that improved performance used 6-8 mmol of nitrate, about 370-500 mg. One concentrated 70 ml shot such as Beet It Sport Nitrate 400 provides about 6.4 mmol.

Question 2

When should I drink beetroot juice before exercise?

Accepted Answer

Take it two to three hours before the start, because nitrite in the blood peaks two to three hours after a dose. Loading for six days or more before an event may add to the effect.

Question 3

Does beetroot juice increase VO2max?

Accepted Answer

Most studies found no change in VO2max. Beetroot juice lowers the oxygen cost of a given pace or power, so you can hold that effort for longer.

Question 4

Does beetroot juice improve time trial performance?

Accepted Answer

Single trials in trained cyclists show 0.8-2.8% gains over 4 km to 50 miles. Across 20 meta-analyses, though, fixed-distance time trials improved less consistently than time-to-exhaustion efforts.

Question 5

Do beetroot powders and capsules work as well as juice?

Accepted Answer

Almost all the positive research used juice with a known nitrate content. Powders and capsules rarely state or test their nitrate content, and some contain very little.

Question 6

Can I take beetroot juice if I am on blood pressure medication?

Accepted Answer

Beetroot juice lowers resting blood pressure by a few mmHg, so it adds to the effect of the medication. Check with your GP before taking concentrated shots every day.

Question 7

Does caffeine stop beetroot juice working?

Accepted Answer

Two cycling studies found that caffeine and beetroot juice together performed no better than caffeine alone. There is no evidence that caffeine makes performance worse.

Question 8

Should I take a beetroot shot before running?

Accepted Answer

Yes, if you want a measurable edge. Runners in one study covered the last 1.1 miles of a 5K 5% faster, and trained cyclists rode time trials 2-3% faster. Take one concentrated shot two to three hours before the start.

Question 9

Does beetroot juice lower blood pressure?

Accepted Answer

Yes, by about 4-8 mmHg systolic at rest in pooled trials and in a four-week study of people with hypertension. The effect is modest and short-lived compared with medication.

Question 10

Does mouthwash affect beetroot juice?

Accepted Answer

Antibacterial mouthwash kills the mouth bacteria that convert nitrate to nitrite and largely blocks the rise in blood nitrite, so avoid it on the days you take beetroot juice.

Tag: dietary-nitrate

Beetroot juice for athletes – the evidence

Beetroot juice for athletes – the evidence