Beetroot Juice / Dietary Nitrate
Dietary nitrate is converted to nitric oxide, reducing O2 cost of exercise; strongest evidence for sub-elite endurance athletes.
enduranceperformancecardio
Dosing model
FLATFixed dose (no body-weight scaling).
Min dose
300 mg
Max dose
600 mg
Rounding
50 mg
Stacks containing Beetroot Juice / Dietary Nitrate
Public community stacks that include this ingredient.
endurancestrength
Endurance Nitric Oxide Base
by@athlete
Targets blood flow and exercise efficiency.
Beetroot Juice (Nitrate)
500mg
L-Citrulline Malate
8000mg
New
Evidence
2 records
Exercise performance (constant-load and time-trial)
Healthy, recreationally active adults; sub-elite more than elite • Systematic review & meta-analysis
Significant improvement in exercise performance (d = 0.17, 95% CI 0.12–0.23; p<0.001) across 80 studies; greatest benefit in constant-power tests and sub-elite populations.
Dose: 400 mg • Duration: Acute to chronic (≥3 days)
Optimal acute dose: 5–15 mmol NO3−, ≥2–3 h pre-exercise.
Ergogenic effects of nitrate across sport types and populations
Athletes and active adults (80 studies) • Systematic review & meta-analysis
Consistent ergogenic effect across aerobic performance measures; effects moderated by fitness level, inspired O2 fraction, and biological sex.
Dose: 400 mg • Duration: Acute to chronic
Elite athletes show smaller or no effect; benefit most reliable in recreationally trained individuals.
Forms
Concentrated beetroot juice shot
~5–8 mmol nitrate per 70 mL shot; most studied format.
Beetroot powder
Nitrate content variable; check label.