Beetroot Juice for Athletes: Boost Endurance, Power Your Workouts, and Crush Fatigue Naturally

Looking for a natural edge in your training? Beetroot juice has been a go-to supplement for athletes for years, embraced by endurance competitors, Hybrid training enthusiasts and weekend warriors alike for its potential to boost blood flow, improve oxygen delivery and delay fatigue. Backed by science, this powerhouse beverage could be the secret weapon your muscles have been waiting for. MJ wanted us to “Beat it” but athletes today know it’s all about “Beet it, beet it, nobody wants to be depleted!”

Table of Contents

• What is Beetroot Juice, and Why is it Popular in Sports?

• How Does Beetroot Juice Actually Work in the Body?

• Can Beetroot Juice Really Improve my Endurance?

• Will it Make my Muscles Work More Efficiently?

• How Much Beetroot Juice Should I Drink and When?

What Is Beetroot Juice, and Why Is It Popular in Sports?

• Beetroot juice is a drink made from beets, valued by athletes for its natural source of nitrates that help improve blood flow and energy (1,2,3).

• Benefits include improved blood flow, oxygen delivery and reduced fatigue (1,2,3,4).

• Popular among endurance athletes, cyclists, runners  and team-sport athletes (1,2,3).

• Supported by the International Olympic Committee, Australian Sports Institute and AIS (1,2,3,4).

How Does Beetroot Juice Actually Work in the Body?

• Contains inorganic nitrate (NO₃⁻) converted to nitrite (NO₂⁻) by oral bacteria (2,3).

• Nitrite is further reduced to nitric oxide (NO), a molecule that promotes vasodilation (2,3).

• Vasodilation widens blood vessels, improving blood flow and oxygen delivery to muscles (2,3,4).

• Enhances exercise efficiency and may reduce the oxygen cost of activity (2,3,4).

Can Beetroot Juice Really Improve My Endurance?

• Beetroot juice enhances muscle oxygenation and aerobic capacity, with systematic reviews showing it can improve endurance performance and delay fatigue (1,4,5).

• It also may reduce oxygen consumption during exercise, allowing sustained intensity (1,4,5).

• Additionally, supports performance in high-intensity intermittent sports, including CrossFit (6).

Will It Make My Muscles Work More Efficiently?

• Yes. Beetroot juice boosts nitric oxide levels, improving oxygen delivery to muscles (2,3,4).

• It reduces the energy cost of muscle contractions, so muscles can work more efficiently (2,3,4).

• Supports both aerobic and anaerobic performance, making every type of effort easier (2,3,4).

• May improve VO₂ max, a key indicator of aerobic fitness (4,5,6).

How Much Beetroot Juice Should I Drink, and When?

• Standard Dose→ 200-250 mL of beetroot juice, providing 350-600 mg of inorganic nitrate (2,3,4).

• Equivalent Options→ To reach this nitrate dose, you could use:

  • 1x Beet It Sport Nitrate 400 Concentrated Beetroot Shot

  • 1x 226ERS NitroPro Energy Drink

  • 1 serving of PURE Sports Nutrition PURE Beet Endurance

  • 1 packet of PURE Sports Nutrition Performance + Race Ready Nitrates

  • 1x Styrkr Gel30 Dual-Carb Energy Gel Nitro+

• Sustained Use (Optional Loading Phase)--> Consider a 5-day loading phase with daily doses of 400-800 mg nitrate, followed by a top-up dose 2-3 hours before exercise on training or competition days (9).

• Optimal timing→ 2-3 hours before exercise (2,3,4,9). 

• Side Effects & Cautions→ May cause red or pink urine/pee and sometimes pink stools. Avoid chewing gum around supplementation, as it can interfere with nitrate conversion to nitrite. Consult a healthcare provider if you have kidney issues, digestive sensitivity, or are on blood pressure medication⁷.

Summary

• Beetroot juice is a natural performance booster for endurance and high-intensity exercise (1,4,5,6).

• Improves blood flow, oxygen delivery, and muscle efficiency (2,3,4). 

• Can reduce fatigue and enhance aerobic and anaerobic performance (1,5,6).

• Best consumed 2-3 hours before exercise for optimal effects (2,3,4).

• Optional loading phase→ 400-800 mg of nitrate daily for 5 days, with a top-up dose 2-3 hours before exercise on training or competition days (9).

• Consult a healthcare provider if you have kidney issues, digestive sensitivity, or are on blood pressure medication (7).

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References: 

1. Sports Dietitians Australia. NITRATE (Beetroot Juice) [Internet]. 2023 [cited 2025 Sep 24]. Available from: https://www.sportsdietitians.com.au/factsheets/supplements/beetroot-juice-nitrate/

2. Frontiers in Nutrition. Nitrate-Rich Beetroot Juice and Exercise Performance [Internet]. [cited 2025 Sep 24]. Available from: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1347242/full

3. Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Sci Nutr. 2021;9(11):6406-20. doi:10.1002/fsn3.2577

4. Tian C, Jiang Q, Han M, Guo L, Huang R, Zhao L, Mao S. Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review. Nutrients. 2025;17(12):1958. doi:10.3390/nu17121958

5. Domínguez R, Maté-Muñoz JL, Cuenca E, García-Fernández P, Mata-Ordoñez F, Lozano-Estevan MC, Veiga-Herreros P, da Silva SF, Garnacho-Castaño MV. Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. J Int Soc Sports Nutr. 2018;15:2. doi:10.1186/s12970-017-0204-9

6. Garnacho-Castaño MV, Palau-Salvà G, Serra-Payá N, Ruiz-Hermosel M, Berbell M, Viñals X, Bataller MG, Carbonell T, Vilches-Saez S, Cobo EP, Molina-Raya L. Understanding the effects of beetroot juice intake on CrossFit performance by assessing hormonal, metabolic and mechanical response: a randomized, double-blind, crossover design. J Int Soc Sports Nutr. 2020;17:56. doi:10.1186/s12970-020-00388-z

7. Zamani H, de Joode MEJR, Hossein IJ, Henckens NFT, Guggeis MA, Berends JE. The benefits and risks of beetroot juice consumption: a systematic review. Food Sci Nutr. 2020;788-804. doi:10.1080/10408398.2020.1746629

8. Australian Institute of Sport. Beetroot Juice / Nitrate [Internet]. [cited 2025 Sep 24]. Available from: https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/beetroot-juicenitrate

9. Australian Sports Commission. How and when do I use it? [Internet]. Canberra (AU): Australian Sports Commission; [cited 2025 Sep 25]. Available from: https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/beetroot-juicenitrate/how-and-when-do-i-use-it

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.