​Surprising But True—drinking A Beet Shot Before Your Workout Can Boost Your Endurance And Power

TL;DR

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A 2026 review pooling 33 studies and 519 athletes found beet juice was associated with modest improvements in aerobic capacity, high-intensity performance and power. A registered dietitian says dose and timing matter, but product nitrate levels vary and the results do not guarantee a benefit for every person.

A 2026 review of 33 studies involving 519 professional and amateur athletes found that beet juice was associated with modest gains in aerobic capacity and high-intensity performance, including power output. The findings suggest a possible workout benefit from dietary nitrate, but they do not establish that every beet drink will help or that results are guaranteed for individual athletes.

The review brought together research across a range of sports and participant groups. Its authors reported that beet juice modestly improved aerobic capacity, while gains in high-intensity exercise performance and power were somewhat larger, though still described as modest. The source report says the results were consistent across the included studies, but does not provide study-by-study effect sizes or explain how performance outcomes were measured.

Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told Fit&Well that beet juice is rich in dietary nitrate. The body converts nitrate into nitric oxide, a molecule that can widen blood vessels and affect blood flow. Gentile said this process may support muscle oxygen use and contraction and could delay fatigue. Those mechanisms offer a possible explanation for the results; they do not mean a beet shot will produce a noticeable effect in every workout.

For people considering a product, Gentile said many sports-specific beet shots provide a standardized nitrate dose, whereas grocery-store shots and ordinary beet juice can vary widely. She cited research commonly using 5–9 millimoles of nitrate, or about 300–600 milligrams, while noting that some recent evidence suggests higher doses may provide greater performance benefits. These amounts refer to nitrate, not the total weight or volume of the drink. Gentile said research most often suggests consuming beet juice two to three hours before exercise; some studies also examined daily intake for at least three days before an event.

What the Results Mean for Training

The findings may interest recreational athletes looking for a small, practical change to their training routine. The reported benefit was modest, not a substitute for training, and the review suggests that any effect may extend beyond steady endurance activity to short, intense efforts where power matters. That broader result is relevant to sports involving sprints, repeated bursts or forceful movements, although the source does not identify which sports or athletes benefited most.

The dose issue has practical implications: the words “beet juice” do not identify how much nitrate a product contains. A sports shot with a stated, standardized nitrate amount may be easier to compare with research than a drink whose nitrate content is unlisted or variable. The evidence therefore supports attention to product labeling and timing, not a blanket recommendation to take any beet product. The review also does not show that supplementation is necessary for people who already eat a varied diet.

How Beet Nitrate Is Studied

Beets contain dietary nitrate, which the body can convert into nitric oxide. The molecule can affect blood vessels and circulation, giving researchers a reason to study whether nitrate intake changes exercise performance. Fit&Well’s report also notes that nitrate occurs in vegetables such as arugula and spinach; the review discussed in the report, however, examined beet juice rather than establishing equivalent effects from every nitrate-rich food.

The 2026 review pooled evidence from 33 studies and 519 athletes, including professionals and amateurs across different sports. Combining studies can provide a wider view than relying on a single trial, but differences in participants, exercise tests, products and doses can affect how results apply in practice. The source report does not give details of the review’s methods or the individual trials, so readers cannot assess those differences from the report alone.

“Most research suggests consuming 5-9 mmol of nitrate (about 300-600 mg).”

— Theresa Gentile, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, as quoted by Fit&Well

Limits of the Beet Juice Evidence

The review’s reported improvements are modest averages across studies; the source material does not state the size of the effects in measurable units or show how many participants experienced a meaningful change. It also does not establish a single dose that works for all athletes, or clarify which training levels, sports or individual characteristics predict a response.

Product composition remains a practical unknown. Nitrate levels can vary with the beets and processing, and the source report does not name a universal standard for ordinary juice. Gentile said research on an optimal long-term dose and on whether routine beet supplementation adds benefits beyond a healthy, vegetable-rich diet is still needed. The findings describe possible performance support, not a proven treatment or a guarantee of improved results.

What Athletes Can Check Before Trying It

The next step for readers interested in the evidence is to check whether a product states its nitrate content and compare that amount with the doses discussed in the research. Gentile’s cited timing is two to three hours before exercise, while daily use for at least three days was examined in some studies. The source does not report a single product that is appropriate for everyone or prescribe a personal dose.

Further research will need to clarify which athletes benefit most, how large and lasting the performance effects are, and whether regular use offers advantages beyond eating nitrate-rich vegetables as part of a balanced diet. The report also notes potential cardiovascular effects from beet juice and vegetables, but says the optimal long-term dose and additional benefit from supplementation remain unsettled. Readers with health conditions or questions about supplements can seek advice from a qualified health professional.

Key Questions

Does beet juice improve endurance?

The review reported a modest improvement in aerobic capacity. That is a group-level finding, not a guarantee that an individual will notice better endurance.

Can beet juice affect power?

The source report says the review found modest benefits for high-intensity performance and power, with the effects on power described as larger than those for endurance. It does not provide a precise effect size.

How much nitrate did the research use?

Dietitian Theresa Gentile said much of the research used 5–9 millimoles of nitrate, about 300–600 milligrams. Some recent evidence cited in the report examined higher amounts. Nitrate content varies between products, so drink volume alone does not establish the dose.

When should someone drink beet juice before a workout?

Gentile said research generally suggests taking it two to three hours before exercise. Some studies also examined daily intake for at least three days before an event, but the report describes the pre-exercise dose as the more practical and consistently effective approach.

Will any beet drink provide the same amount of nitrate?

No. Gentile said ordinary beet juice and grocery-store shots can vary in nitrate content. A sports-specific product may list a standardized dose, but readers should check its label rather than assume all beet drinks match the doses used in studies.

Source: rss