What’s wrong with beets? For a humble vegetable, it receives a lot of praise for improving the performance of endurance athletes. If you’re skeptical about whether eating this dark red vegetable or drinking its juice can really improve your athletic performance, we understand. Most “performance enhancers” are primarily marketing jargon, but beets are the exception. It can absolutely have a marked impact on your performance (because you can feel the difference in your stamina and stamina). Let’s discover one of the best supplements that nature has to offer.

How does beet improve endurance?

Today, people are looking for nutrient-dense foods to improve their health and athletic performance. Many turn to beets (the whole vegetable, beet juice, and/or concentrates) because they are packed with dietary nitrates. When consumed, bacteria in the mouth and stomach convert these natural nitrates into nitrites, which then increase nitric oxide levels. This is important because nitric oxide is thought to improve athletic performance by stimulating vasodilation, that is, it dilates blood vessels. By doing so, blood pressure decreases and blood flow increases, allowing more nutrients and oxygen to reach working muscles mid-workout.

New research confirms this; Due to the combined effects, beetroot supplementation may improve aerobic exercise performance.

Who should use beets?

So what type of athlete or workout can benefit from beetroot or nitrate supplementation?

Nitrate supplementation appears to be most beneficial for exercise lasting five to 30 minutes, so runners, swimmers, and short- to medium-distance cyclists are likely to experience the most benefit. There is less published evidence for improved performance over longer durations.

A few things to note: Consuming beetroot or beetroot juice can cause red urine and stools. Although this may be alarming, it is not harmful or cause for concern. You should avoid mouthwashes before consuming beetroot juice. Because the bacteria in your mouth metabolize dietary nitrates, you want to keep them intact. Mouthwash reduces oral bacteria, potentially reducing levels of nitric oxide production and reducing the chances of improved performance.