The Science Behind Beetroot and Strength
Beetroot, particularly in juice or powder form, has gained significant attention in the athletic community for its potential ergogenic benefits. These effects are primarily attributed to its high concentration of dietary nitrates, which the body converts into nitric oxide (NO). This conversion process is key to understanding how beetroot might influence muscle performance. When you consume nitrate-rich foods, bacteria in your mouth reduce the nitrate to nitrite, which is then converted into NO in the bloodstream, particularly in low-oxygen (hypoxic) conditions.
How Nitric Oxide Influences Muscle Function
Nitric oxide plays a vital role in several physiological processes relevant to exercise and strength.
- Vasodilation and Blood Flow: NO is a powerful vasodilator, meaning it helps to relax and widen blood vessels. This improved blood flow allows for more efficient delivery of oxygen and nutrients to active muscles, which is crucial for both performance and recovery.
- Enhanced Muscle Contractions: Studies suggest that NO may increase the force of muscle contractions, especially in fast-twitch (type II) muscle fibers, which are heavily involved in high-intensity, power-based movements like weightlifting. The mechanism involves NO enhancing the release of calcium, which is essential for muscle contraction.
- Improved Energy Efficiency: Research indicates that dietary nitrates can reduce the oxygen cost of exercise. This means your body uses less oxygen to produce the same amount of power, delaying the onset of fatigue and potentially allowing for more repetitions or sustained effort.
Comparing Beetroot's Effects on Athletes and Non-Athletes
The impact of beetroot on strength varies significantly depending on an individual's training status.
Professional Athletes: For those already at a high fitness level, the body's cardiovascular system is extremely efficient. As a result, the ergogenic effect of nitrate supplementation can be small but meaningful, potentially providing a marginal gain in competitive settings. A 2025 umbrella review found that beetroot juice supplementation significantly improved muscular strength in professional athletes, although the effect size was noted as small.
Non-Athletes: In contrast, less trained or physically active individuals may experience more noticeable benefits related to endurance rather than maximum strength. The same review indicated no statistical improvement in muscle strength for non-athletes, though significant gains in aerobic endurance were observed. The body's physiological adaptations to training in elite athletes may make them less reliant on the nitrate-nitrite-NO pathway, whereas non-athletes may see more pronounced effects.
Optimizing Beetroot Consumption for Strength Gains
For those seeking to leverage beetroot's benefits for strength and power, timing and dosage are crucial. Most research suggests consuming beetroot juice or powder acutely, 2 to 3 hours before a workout.
- Dosage: A common dose in studies is typically between 500-1000 mg of nitrate, often found in a concentrated beetroot shot. A single large serving is generally more effective for acute performance benefits than lower, more frequent doses.
- Timing: Consuming beetroot approximately 90-150 minutes before exercise allows enough time for the body to convert nitrates into nitric oxide, leading to peak levels in the bloodstream during the workout. This optimizes the enhanced blood flow and improved muscle efficiency when it's needed most.
- Avoid Mouthwash: Since the initial conversion of nitrate to nitrite happens with the help of bacteria in your saliva, using antibacterial mouthwash shortly after consumption can inhibit this process and negate the benefits.
Beetroot Supplementation vs. Whole Foods
While beetroot in any form provides nitrates, supplements are often used by athletes to ensure a consistent, concentrated dosage. However, whole beetroot and juice can be highly effective.
Comparison Table: Beetroot Sources
| Feature | Beetroot Juice/Concentrate | Beetroot Powder | Whole Beetroot | Dietary Nitrates from Other Foods |
|---|---|---|---|---|
| Nitrate Concentration | High, standardized doses | High, often concentrated | Variable, depends on growing conditions | Also high in other leafy greens like spinach |
| Convenience | Easy and quick to consume pre-workout | Mixes easily into shakes and water | Requires cooking or juicing preparation | Requires consistent, mindful meal planning |
| Performance Timing | Best consumed 2-3 hours before exercise | Also effective 2-3 hours pre-workout | Less practical for timed pre-workout use | Regular dietary intake supports chronic benefits |
| Other Nutrients | Contains naturally occurring carbohydrates | Retains fiber if minimally processed | Excellent source of fiber and vitamins | Varies greatly by food source |
Conclusion
The question, "does beetroot increase strength?", is not a simple yes or no. Research indicates that beetroot's effect on strength is nuanced and depends largely on the individual's training status and the specific exercise. For elite athletes engaged in high-intensity anaerobic exercise, beetroot supplementation can provide a small but significant boost in muscular strength and power output, primarily by enhancing muscle efficiency and performance in fast-twitch fibers. It also helps in attenuating strength loss during fatiguing exercise. For non-athletes, the benefits are more pronounced in the realm of aerobic endurance. Consuming a concentrated form of beetroot, such as juice or powder, 2-3 hours before a workout is the most recommended strategy for maximizing these benefits. Overall, while beetroot is not a miracle supplement, it is a safe and effective dietary aid for those looking to optimize their performance, particularly during intense, power-based activities.
Related Content
Is it safe to consume high amounts of nitrates?
Yes, nitrates found naturally in vegetables like beetroot are generally safe. Concerns typically apply to processed meats, where nitrates can form harmful compounds when heated.
How does beetroot improve recovery?
Beetroot contains anti-inflammatory and antioxidant properties that can help reduce muscle soreness and aid in faster recovery after intense exercise.
Can I just eat whole beets to get the benefits?
While eating whole beets provides nitrates, achieving the high, concentrated dose used in performance studies is more difficult than using juice or powder. However, regular consumption of whole beets is beneficial for overall health.
Does beetroot affect everyone the same way?
No, individual responses vary. Factors like training level, genetics, and gut bacteria can all influence the effectiveness of beetroot supplementation.
Can beetroot be combined with other supplements?
Yes, beetroot is often stacked with other supplements like creatine or citrulline to amplify its effects on blood flow and power output.
What are the side effects of consuming beetroot?
A harmless side effect is beeturia, which can cause pink or red urine and stool. Those with a history of kidney stones should consult a doctor, as beets are high in oxalates.
Is there a specific type of beetroot to use?
Beetroot juice, powder, or concentrate are the most studied forms for athletic performance due to their concentrated nitrate content. Research suggests concentrated juice may be more effective for replicating study results than powder.
