In this article, we look at the research behind how much beetroot juice to drink per day to improve athletic performance. We also cover dosage and how to make the juice at home.
“Beetroot juice may help improve exercise efficiency — in other words, it can reduce the energy required to exercise at a specific power output. This should translate into improved performance,” explains Andy Jones, professor of applied physiology at the University of Exeter. “It can also help you sustain higher levels of power for longer.”
The nitrates in beetroot juice are converted in the body into nitric oxide (NO), which when raised prior to exercise appears to help dilate blood vessels, aiding the delivery of oxygen and nutrients to muscles during exercise.
How much and when
It may not be the most palatable performance booster but there’s a solid base of evidence to suggest that beetroot juice may help you perform better during exercise lasting between four and 30 minutes, thanks to its high content of nitrates. It’s important to note that the majority of studies showing a positive effect involved untrained or recreational athletes. Whether beetroot juice also benefits performance in elite athletes is unclear.
Avoid using antibacterial mouthwash, as this removes beneficial bacteria in the mouth that convert some of the nitrate to nitrite and thus reduces the benefits of beetroot juice. As for side effects, there’s a harmless, temporary, pink colouration of urine and stools.
The optimal dose is likely to be 600mg nitrate, equivalent to 2 x 70 ml concentrated beetroot ‘shots’, say University of Exeter researchers, although it has also proved to benefit performance in studies using 300 – 400mg (0.62 mg/kg body weight), equivalent to 500ml beetroot juice or a single 70ml shot. Both acute and chronic loads have an effect. Professor Jones suggests consuming one to two 70ml shots a day for three to five days before competition as well as two to three hours before the race starts (blood NO levels peak 2 – 3 hours after ingestion and approach baseline 12 hours later). Boost your overall dietary nitrate by including more green leafy veg – plus you’ll gain the benefits of other nutrients in these foods too.
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