It seems like at least half of the athletes I talk to about beets strongly dislike it. If that’s you, don’t stop reading. I promise, there is some very beneficial information you should know about beets. Let’s jump in.

Beets, and specifically beetroot powder, has made a huge push in sports nutrition. Its primary performance-related compound is dietary nitrate, which the body can convert into nitric oxide - a molecule involved in blood flow, vascular function and muscle efficiency.

Beetroot is naturally rich in nitrate. Here’s where it gets interesting. After consuming nitrate, it is converted through the nitrate–nitrite–nitric oxide pathway, ultimately increasing nitric oxide availability. Nitric oxide helps relax blood vessels and improve vascular function, which may support healthy blood pressure and cardiovascular health.

As a bonus, beetroot also provides important nutrients such as folate, potassium, antioxidants and other plant compounds that can contribute to overall health improvements.

The most compelling sports-nutrition research involves exercise economy and endurance performance. Increasing nitric oxide availability may reduce the amount of oxygen required to produce a given amount of muscular work. In practical terms, this can make exercise feel somewhat more efficient.

Research has found benefits particularly in endurance exercise, with effects including improved exercise economy and, in some circumstances, improved time-trial or time-to-exhaustion performance. The response can vary considerably between athletes and appears to depend on the type of exercise, training status, dose and timing. Yes, there is an individual response, as with most things in nutrition.

Not to leave out our sprint and high-intensity athletes, the increased nitric oxide availability may influence muscle contractile function and blood flow, although the evidence is less consistent than it is for endurance exercise.

There is also interest in beetroot's potential role in recovery because of its nitrate and antioxidant content. However, it should not be viewed as a standalone recovery intervention. Adequate carbohydrate, protein, fluids, electrolytes, sleep, and total energy intake remain much more important.

If you are curious about how to use beetroot, most of the research has commonly used beetroot juice or concentrated beetroot shots providing approximately 400-800 milligrams of nitrate, generally consumed about 2-3 hours before exercise. Some athletes also use nitrate supplementation consistently over several days.

Whole beetroot can certainly contribute dietary nitrate but its nitrate concentration is more variable than standardized beetroot products. This is why beetroot supplements (powders and liquids) are so popular.

Keep one thing in mind if you do plan on using beetroot - antibacterial mouthwash may interfere with nitrate metabolism by disrupting the oral bacteria involved in converting nitrate to nitrite. Therefore, you may want to avoid antibacterial mouthwash when using beetroot.

Another somewhat funny thing I often have discussions with athletes about is beeturia, or the temporary pink or red coloring of urine and stool, when using beetroot. It’s usually temporary and nothing to worry about but keep it on your radar so it doesn’t surprise you.

Beetroot is an excellent example of how a relatively simple food can have both health and performance benefits. Its nitrate content may support vascular function and exercise efficiency, while its broader nutrient profile contributes to improved health.

For athletes, beetroot is best viewed as a performance enhancer that complements a strong nutrition foundation. Incorporating beetroot into a nutrition plan that is rich in vegetables, fruits, legumes, whole grains and other minimally processed foods provides a practical way to increase dietary nitrate and overall nutrient density.