Does beetroot help with VO2 max? The science behind nitrate supplementation and athletic performance

Supplementation with beetroot juice can improve cardiorespiratory endurance by increasing exercise efficiency, which may boost performance in endurance sports. The question of whether beetroot helps with VO2 max is often asked. This natural, nitrate-rich supplement has gained significant attention in the athletic community for its potential to enhance oxygen utilization during exercise.

Quick Summary

Beetroot contains dietary nitrates that the body converts to nitric oxide. This acts as a vasodilator, improving blood flow and oxygen delivery to muscles. Research indicates this boosts exercise efficiency and endurance, potentially increasing VO2 max for less-trained individuals and optimizing performance for trained athletes.

Key Points

• Enhanced Oxygen Efficiency: Beetroot’s high nitrate content boosts nitric oxide, widening blood vessels and improving oxygen delivery to muscles during exercise.

• Improved Endurance: By lowering the oxygen cost of exercise, beetroot supplementation helps delay fatigue and increase stamina, especially during submaximal intensity efforts.

• Training Status Matters: Less-trained individuals may see a more pronounced increase in their VO2 max, while elite athletes primarily benefit from improved exercise economy.

• Timing is Crucial: For best results, consuming beetroot juice 2–3 hours before a workout ensures peak nitric oxide availability during the activity.

• Natural Ergogenic Aid: Beetroot provides a natural and safe way to enhance athletic performance, offering benefits like improved endurance and potentially faster recovery.

• Mixed Research: While some studies show direct VO2 max increases, others highlight the improvement in efficiency as the primary benefit, particularly in highly trained athletes.

Understanding VO2 Max and Exercise Efficiency

VO2 max, or maximal oxygen uptake, is the maximum amount of oxygen the body can utilize during intense, prolonged exercise. It is often considered a key indicator of cardiorespiratory fitness and endurance potential. While genetics play a significant role, VO2 max can be improved through consistent training and strategic nutritional choices. However, a distinction must be made between directly increasing VO2 max and improving exercise efficiency. The latter refers to the ability to produce more power for the same amount of oxygen consumption, which is where beetroot's benefits truly shine for many athletes.

The Mechanism Behind Beetroot's Boost: Nitrates and Nitric Oxide

The primary reason for beetroot's ergogenic effects is its high concentration of inorganic nitrates. When you consume beetroot juice or powder, your body converts these nitrates into nitric oxide (NO) through a specific metabolic pathway.

The Nitrate-Nitrite-Nitric Oxide Pathway

1. Ingestion and Conversion: After consuming nitrates from beetroot, specialized bacteria in the mouth convert them into nitrites.
2. Absorption and Circulation: The nitrites are then absorbed and circulated in the bloodstream.
3. Nitric Oxide Production: Under conditions of low oxygen (like during intense exercise), these nitrites are converted into nitric oxide.
4. Vasodilation and Efficiency: Nitric oxide acts as a potent vasodilator, relaxing and widening blood vessels. This increases blood flow, improving oxygen and nutrient delivery to working muscles. As a result, muscles operate more efficiently, requiring less oxygen to produce the same power output and delaying fatigue.

Research Findings on Beetroot and VO2 Max

Studies on the effect of beetroot on VO2 max have yielded somewhat mixed results, primarily dependent on the athlete's training status.

• Benefits for Less-Trained Individuals: For healthy but less-trained adults, beetroot supplementation has been shown to produce a statistically significant, albeit small, improvement in VO2 max. This effect is likely due to the increased oxygen efficiency providing a more noticeable performance boost in individuals with lower initial fitness levels.
• Efficiency for Elite Athletes: Research indicates that beetroot supplementation is less effective in well-trained, elite individuals (with a VO2 max >65 mL/kg/min). This is because elite athletes often have higher baseline nitrate levels and greater nitric oxide synthase expression, making them less reliant on the nitrate-nitrite-NO pathway. However, even for elite athletes, beetroot can improve exercise economy, leading to modest but crucial performance gains in time trials and time-to-exhaustion tests.

Acute vs. Chronic Supplementation Protocols

Both short-term (acute) and long-term (chronic) protocols have shown performance benefits, but their effects can differ.

• Acute Supplementation: Drinking a dose of concentrated beetroot juice 2–3 hours before exercise is an effective strategy for performance enhancement. It leads to a rapid increase in plasma nitrite levels, maximizing the nitric oxide effect during the workout. This is often the preferred method for pre-competition boosts.
• Chronic Supplementation: Consistent, daily consumption for three or more days can lead to a more stable, elevated level of blood nitrite. While the average performance gain from chronic use may be slightly less variable than acute intake, layering an acute dose on top of a chronic regimen may be an optimal strategy for maximizing benefits.

Practical Application: How to Use Beetroot

To get the most out of beetroot, proper timing, dosage, and product selection are important considerations for athletes.

Choosing Your Product

• Beetroot Juice Concentrate or Shots: These are the most common and effective option, providing a standardized, high dose of nitrates. They are convenient and portable for pre-race or training use.
• Beetroot Powder: A powdered version offers a practical alternative that can be mixed into smoothies or sports drinks. It's often used for consistent daily intake during chronic supplementation.
• Whole Beetroots: While still beneficial, the nitrate content can vary, and the high fiber content can be heavy on the stomach before intense exercise. Cooking can also reduce nitrate content.

Best Practices for Consumption

• Dosage: An effective dose for performance is typically between 8.3 and 16.4 mmol of nitrate, which can vary based on the concentration of the product. Many studies use a standard shot containing 400-500mg of nitrate.
• Timing: For acute effects, consume the supplement 2–3 hours before your training or event to align with peak plasma nitrite levels.
• Avoid Mouthwash: Do not use antibacterial mouthwash immediately before or after consuming beetroot, as the bacteria in your mouth are necessary for the initial nitrate conversion.

Comparison: Beetroot vs. Other Supplements

To understand beetroot's place in an athlete's regimen, it's helpful to compare it with other popular ergogenic aids.

Feature	Beetroot (Nitrates)	Caffeine	Beta-Alanine	Creatine
Primary Mechanism	Increases nitric oxide, improving oxygen efficiency.	CNS stimulant; spares glycogen, increases fat oxidation.	Increases muscle carnosine levels, buffering acid buildup.	Increases phosphocreatine stores for ATP regeneration.
Target Performance	Sustained aerobic endurance, especially submaximal efforts.	Time trials, endurance, mental focus.	High-intensity interval training (HIIT), sprinting.	Explosive power, strength training.
Primary Side Effects	Beeturia (red urine), mild digestive upset.	Jitters, anxiety, digestive issues, sleep disruption.	Paresthesia (tingling sensation).	Water retention, potential gastrointestinal issues.
Effectiveness for Elite Athletes	Benefits exercise economy, not VO2 max ceiling.	Still effective for boosting focus and endurance.	Can further enhance performance in high-intensity efforts.	Effective for power-based sports.
Optimal Timing	Acute (2-3 hrs before), Chronic (3+ days).	Acute (30-60 mins before).	Chronic (daily loading).	Chronic (daily loading).

Potential Side Effects and Considerations

While beetroot is generally safe and well-tolerated, there are a few considerations to keep in mind. The most notable side effect is beeturia, which is the red or pink discoloration of urine or stools. This harmless phenomenon is a temporary effect of the beet pigments and not a cause for concern. Some individuals may experience mild gastrointestinal distress, especially with high doses of concentrated juice. Additionally, the nitrates in beetroot can interact with certain blood pressure medications, so individuals with heart conditions should consult a doctor before starting supplementation.

Conclusion

So, does beetroot help with VO2 max? The answer is nuanced: while it may not significantly increase the absolute VO2 max ceiling for highly trained athletes, research consistently demonstrates that it effectively boosts exercise efficiency and endurance, especially in less-trained individuals. The key lies in its conversion of dietary nitrates into nitric oxide, which improves blood flow and reduces the oxygen cost of exercise. For athletes looking for a natural, safe, and effective way to enhance their training and competition performance by gaining marginal efficiency gains, beetroot juice or powder is a worthwhile consideration. By strategically incorporating beetroot into their routine, athletes can optimize their oxygen delivery and delay fatigue, giving them a scientifically proven edge.

For more in-depth scientific analysis, this systematic review on beetroot juice supplementation and cardiorespiratory endurance in athletes provides a comprehensive look at the available research.

Frequently Asked Questions

How much beetroot juice should I drink for athletic performance?

Effective doses for athletes typically range from 8.3 to 16.4 mmol of nitrate, which often corresponds to a 70-140ml shot of concentrated beetroot juice, consumed 2-3 hours before exercise.

Is beetroot powder as effective as fresh juice?

Concentrated beetroot powder is a practical and effective alternative to fresh juice, as it provides a standardized dose of nitrates. Many studies use concentrated shots or powder to ensure consistent nitrate intake.

Does beetroot supplementation work for all types of athletes?

While it can benefit both endurance and strength athletes, the effects are most consistently observed in endurance sports by improving exercise economy and time to exhaustion. Effects on explosive exercise may be less pronounced.

Are there any side effects to consuming beetroot for sports?

The most common side effect is beeturia, a harmless red or pink discoloration of urine or stools. Some people might also experience mild digestive issues, especially with high doses.

Can beetroot improve my performance at high altitude?

Research on beetroot's benefits in high-altitude conditions is mixed. Some evidence suggests it might mitigate the negative effects of hypoxia, but not all studies confirm this effect.

Does cooking beetroot destroy the performance-enhancing nitrates?

Yes, cooking beetroot can significantly reduce its nitrate content. This is why many athletes prefer consuming it raw, juiced, or in a concentrated, heat-processed form to ensure a consistent nitrate dose.

Can I take beetroot with other supplements like caffeine?

Combining beetroot with caffeine may negate some of its ergogenic benefits, as studies have shown potential interactions. It is generally best to consume them separately to maximize the effect of beetroot.