Beetroot : Runners Performance Boost or Just Hype?
A guide to timing, dosage, and delicious real food ways to add nitrates to your meals
Do you use beetroot as part of your running nutrition?
Some endurance runners are obsessed with beetroot juice - claiming it’s the shortcut to more endurance and energy. But is it hype or the real deal?
Does the science really back it up? Beetroot contains nitrates and that’s the vital potentially performance enhancing nutrient. Let’s find out why beetroot might just be the edge you’re looking for.
🌿 What Are Nitrates (and Why Beetroot Gets the Spotlight)
Nitrates are natural compounds found in many vegetables, especially leafy greens like spinach, rocket and kale, and root vegetables such as beetroot, carrots and sweet potatoes. Beetroot is the one that has caught the most attention because it is the most researched when it comes to heart health, blood pressure and sports performance. As of October 2025, PubMed lists over 100 studies on beetroot juice (BRJ) and athletic performance.
When we eat nitrate-rich foods, they are absorbed through the intestines and concentrated in our saliva. Bacteria in our mouths convert these nitrates into nitrites, and when we swallow them, they are transformed into nitric oxide, the key compound thought to boost blood flow, muscle efficiency and endurance.
⚡️ How Nitrates Might Help Performance
Nitric oxide is thought to help the body adapt to exercise by:
Increasing blood flow through vasodilation (widening of blood vessels)
Supporting muscle contraction
Improving glucose uptake
Enhancing oxygen efficiency
In simple terms, this could mean:
Greater power output
Improved tolerance to high-intensity exercise
Slightly reduced oxygen cost during low-intensity efforts
However, not every study has shown a clear performance benefit. A 2020 review of around 80 studies found that about 70% saw no significant improvement, but several factors could explain that, including participants’ fitness levels, the form and dose of supplement used, and the status of their oral microbiome.
Interestingly, when benefits were found, performance improved by around 3%, similar to what you might gain from a pair of carbon-plated running shoes. For recreational or moderately trained runners, that is potentially meaningful.
For female runners, the picture is promising but not fully studied. Early research suggests women may experience slightly greater benefits from nitrates than men, possibly because we tend to eat more vegetables, use mouthwash less, and have more active oral bacteria. There is still more to learn, but it’s encouraging for recreational female athletes.
🧃 How (and When) to Use Beetroot for Running
If you are curious to try beetroot as a performance/ergogenic aid, here is what research suggests:
Effective dose: around 6–8 mmol nitrate, equivalent to 500 ml beetroot juice or 70 ml concentrated shot (e.g. Beet-it)
Timing: consume 2–3 hours before your run or race
Avoid antibacterial mouthwash or chewing gum before consuming beetroot, as they can reduce the good bacteria needed to convert nitrates into nitric oxide.
Ongoing intake: for best results, include it daily for 5–6 days before an event
After 24 hours, nitrate levels return to baseline, so consistent intake is key.
Be aware the flavour can be earthy and strong, so you can mix beetroot juice with apple or carrot juice to soften the taste.
Pink Pee: if you drink beetroot juice or eat a lot of beetroot, you might notice your pee turning pink or red. This harmless phenomenon, called beeturia, happens because some pigments pass through your body without being fully broken down. It’s your body’s way of showing that those nitrates are on the move!
🥗 Real Food Ways to Boost Nitrates Naturally
You do not need to rely on shots to enjoy the benefits. Beetroot is easy to build into your meals, and other nitrate-rich foods like rhubarb and spinach are just as versatile.
Beetroot
Roast it as a side dish or mix with other root vegetables
Grate raw beetroot into a salad
Blend into a smoothie or juice with berries, orange and ginger
Make beetroot soup for an easy post-run meal, my favourite only has 3 ingredients: cooked beetroot, stewed apple and coconut milk. You just whizz/blend ingredients (add some stock or water to get the consistency you like and warm through.
Create a savoury dip - whizz cooked beetroot with a carton of cannellini beans and a dollop of natural yoghurt and a squeeze of lemon juice. Eat with veggie sticks, crackers, toast or as a salad accompaniment.
Rhubarb
Lightly stew with orange juice, zest and grated ginger
Serve with yoghurt and toasted seeds as a snack
Make a rhubarb crumble dessert
Add to oats or porridge for a quick breakfast before a run
Spinach
Wilt with garlic and herbs to serve alongside eggs or salmon
Mix into curries, casseroles or soups
Add to smoothies for a natural nitrate boost
Your body stores nitrates in the muscles, so building them up regularly through colourful, plant-rich meals is a great long-term strategy.
🌿🥤 Don’t overdo it! Moderation is key.
A 2021 study, The benefits and risks of beetroot juice consumption: a systematic review highlights that drinking a lot of beetroot juice can quickly push your nitrate intake above the recommended safe level. In theory, very high nitrate levels may lead to the formation of compounds in the body, called N-nitroso compounds, which have been linked to an increased cancer risk and other potential health issues.
However, research on the risks of beetroot juice is limited compared with the studies on its benefits, but it’s wise not to overdo it and to stick to moderate, recommended amounts.
🏁 The Bottom Line
Nitrates from beetroot and other vegetables can help improve blood flow and oxygen efficiency, with small but meaningful performance benefits for recreational runners.
If you are curious, it is worth experimenting with a beetroot shot, making a homemade fresh beetroot juice, or increasing nitrate-rich foods in your meals to see how your body responds. Just remember to skip the mouthwash before your run.
Whether you sip it, roast it or blend it, beetroot might just give your running a natural boost. Why not give it a try and see if it works for you?
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