Energy & Performance
Beetroot Juice and Endurance: What the Studies Show
A balanced look at the trials behind beetroot juice as a sports supplement, including where the effect seems weaker.
By The Beetroot Guide Editors · Published 3 November 2026 · Updated 4 November 2026 · 1 min read
Why athletes became interested
Research from the late 2000s suggested nitrate-rich beetroot juice could lower the oxygen cost of exercise.
What trials have found
Meta-analyses report small improvements in time-to-exhaustion in recreational athletes. Effects in elite athletes appear smaller.
Typical dosing in studies
Many studies used roughly 6-8 mmol of nitrate taken 2-3 hours before exercise.
Juice, powder or capsules?
| Format | Nitrate per serving | Convenience | Cost | Notes |
|---|---|---|---|---|
| Whole beetroot | Low to moderate, varies | Needs prep | Low | Fibre, food matrix |
| Beetroot juice | Moderate to high | Ready to drink, short shelf life | Medium | Most studied in trials |
| Beetroot powder | Moderate, check label | Easy to travel with | Low to medium | Mix into water or smoothies |
| Capsules | Often low per capsule | Very convenient | Medium | May need several to match juice |
| Other nitric oxide blends | Varies widely | Convenient | Medium to high | Often mixed with other actives |
Practical notes
- Start with food-based sources
- Expect pink urine (beeturia), which is harmless
- Results vary between individuals
Bottom line
Beetroot juice is one of the better-studied natural sports aids, but it is not a shortcut.
Frequently asked questions
- When should I take beetroot juice before exercise?
- Studies commonly use 2-3 hours before activity.
Sources
This article is for general education and is not medical advice. See our disclaimer.