Recommended Intake & Goals
Drink 500ml of beetroot juice 2-3 hours before a race, training session, or high-repetition workout to allow peak nitric oxide concentration in the blood.
Preparation & Usage Steps
- Inorganic nitrates are ingested and absorbed in the upper gastrointestinal tract.
- Roughly 25% of absorbed nitrate is concentrated in the salivary glands and secreted into the mouth.
- Symbiotic bacteria on the tongue reduce nitrate (NO3-) to nitrite (NO2-).
- Swallowed nitrite is absorbed in the stomach and converted to active nitric oxide (NO) in the bloodstream under acidic/hypoxic conditions, inducing vasodilation.
Nutrition Cues
"Do not use antiseptic mouthwash after drinking, as oral bacteria are required to convert nitrates."
"Consume consistently for 3-5 days leading up to competition for maximum performance benefit."
"Be prepared for harmless red discoloration of urine (beeturia)."
Preparation Tips
- Combine beetroot juice with 6-8g of Citrulline Malate to maximize the nitric oxide pathway and achieve stellar cardiovascular endurance.
- Excellent for high-altitude training where oxygen availability is limited, as nitric oxide increases oxygen delivery efficiency.
Synergistic Foods & Bio-boosts
- Nitric Oxide Booster Shot: Juiced raw beetroot, half an apple, 1 inch of fresh ginger root, and a squeeze of lemon juice. Drink chilled.
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Scientific Evidence & Citations
PlateWiki is committed to evidence-based sports science. The nutritional claims for Beetroot Juice are backed by the following peer-reviewed studies:
Dietary Nitrate Supplementation and Exercise Performance
Source: Sports MedicineBeetroot Juice Supplementation Speed-up Oxygen Uptake Kinetics in Athletes
Source: Journal of Applied Physiology