Beetroot nitrate
Beet juice / beetroot powder / dietary nitrate · Performance
Dietary nitrate from beets, one of the few endurance supplements with a consistent effect.
What the evidence says
Repeated trials show reduced oxygen cost and small time-trial gains, strongest in recreational athletes; elites benefit less.
What studies used
Trials commonly use 300-600 mg nitrate, about 500 ml beet juice or a concentrated shot, 2-3 hours before exercise.. 2-3 hours before endurance work..
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Pink urine and stools are harmless
- Blood pressure drugs and PDE5 inhibitors: additive lowering
- Antibacterial mouthwash blunts the effect
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