Performance

Beetroot / Nitrates

Also known as: Beet juice, Beet powder, Dietary nitrate

Evidence

Dietary nitrates converted to nitric oxide for improved endurance and blood flow. Can enhance exercise efficiency.

Primary uses

Endurance
Blood flow
Exercise efficiency
Blood pressure

How it works

Nitrate → nitrite → nitric oxide
Improves oxygen efficiency
Vasodilation

Dosage

Typical range: 300-600 mg nitrate (or ~500ml beet juice)
Timing: 2-3 hours before exercise
With food: Optional
Duration: Safe long-term
Special populations: Endurance athletes

Forms

Juice concentrate
Powder
Whole beets

Safety

Common side effects

Red urine/stool (harmless)
GI upset

Contraindications

None

Evidence notes

Well-studied for endurance

Grade A: Multiple well-designed human trials support the main claims.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.