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Notice: The NSCA website is scheduled to undergo system maintenance from 12:00 AM - 2:30 AM EST. During this time, there may be short service interruptions across the site and some parts of the site may not be accessible. We apologize for any inconvenience while we work to improve the website experience and security.

Harnessing the Power of Beet Juice – Enhancing Athletic Performance through Dietary Nitrates

by Eric Gerlach, MS
Personal Training Quarterly July 2025
Vol 12, Issue 1

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This article delves into the impacts of beet juice supplementation on endurance and high-intensity intermittent exercise.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »


 

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References

  1. Cermak, NM, Gibala, MJ, and van Loon, LJ. Nitrate supplementation's improvement of 10-km time-trial performance in trained cyclists. International Journal of Sport Nutrition and Exercise Metabolism 22(1): 64-71, 2012.
  2. Govoni, M, Jansson, EA, Weitzberg, E, and Lundberg, JO. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Nitric Oxide 19(4): 333-337, 2008.
  3. Hoon, MW, Jones, AM, Johnson, NA, Blackwell, JR, Broad, EM, and Lundy, B. The effect of nitrate supplementation on exercise performance in healthy individuals: A systematic review and meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism 23(5): 522-532, 2013.
  4. Jones, AM. Dietary nitrate supplementation and exercise performance. Sports Medicine 44(1): 35-45, 2014.
  5. Lansley, KE, Winyard, PG, Bailey, SJ, Vanhatalo, A, Wilkerson, DP, Blackwell, JR, et al. Acute dietary nitrate supplementation improves cycling time trial performance. Medicine and Science in Sports and Exercise 43(6): 1125-1131, 2011.
  6. Larsen, FJ, Ekblom, B, Sahlin, K, Lundberg, JO, and Weitzberg, E. Effects of dietary nitrate on oxygen cost during exercise. Acta Physiologica 191(1): 59-66, 2007.
  7. Lundberg, JO, Weitzberg, E, and Gladwin, MT. The nitrate­nitrite-nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery 7(2): 156-167, 2008.
  8. McMahon, NF, Leveritt, MD, and Pavey, TG. The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: A systematic review and meta-analysis. Sports Medicine 47(4): 735-756, 2016.
  9. Muggeridge, DJ, Howe, CC, Spendiff, 0, Pedlar, CR, James, PE, and Easton, C. A single dose of beetroot juice enhances cycling performance in trained male athletes. Applied Physiology, Nutrition, and Metabolism 39(3): 340-344, 2013.
  10. Murphy, M, Eliot, K, Heuertz, RM, and Weiss, E. Whole beetroot consumption acutely improves running performance. Journal of the Academy of Nutrition and Dietetics 112(4): 548-552, 2012.
  11. Thompson, C, Wylie, LJ, Fulford, J, Kelly, J, Black, Ml, McDonagh, ST, and Jones, AM. Influence of dietary nitrate supplementation on physiological and performance responses to team sport training. Scandinavian Journal of Medicine and Science in Sports 26(2): 143-150, 2016.
  12. Wylie, LJ, Kelly, J, Bailey, SJ, Blackwell, JR, Skiba, PF, Winyard, PG, and Jones, AM. Beetroot juice and exercise: Pharmacodynamic and dose-response relationships. Journal of Applied Physiology 115(3): 325-336, 2013.

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