Why is beetroot a speed food for athletes?

January 1, 2026 •

4 min read

Research has repeatedly shown that beetroot, particularly its concentrated juice, can significantly enhance athletic performance by improving cardiorespiratory endurance. This vibrant root vegetable is hailed as a 'speed food' due to its ability to help athletes go faster and longer by boosting oxygen efficiency and reducing fatigue.

Quick Summary

This article explores the scientific reasons behind beetroot's effectiveness as a performance-enhancing food. It explains how dietary nitrates found in beets convert to nitric oxide, improving blood flow and muscle efficiency. The guide details the benefits for endurance and recovery, optimal dosing strategies, and a comparison of different beetroot forms.

Key Points

Nitrate-to-Nitric-Oxide Pathway: Beetroot's high concentration of dietary nitrates converts into nitric oxide in the body, which improves blood flow and oxygen delivery to muscles.
Enhanced Endurance: Increased nitric oxide production makes mitochondria more efficient, allowing athletes to use less oxygen for the same amount of energy and delay fatigue.
Improved Recovery: The betalain antioxidants and anti-inflammatory compounds in beetroot help reduce muscle soreness and oxidative stress after intense workouts.
Optimizing Timing: For best results, consume beetroot juice or a supplement 2–3 hours before exercise to ensure peak nitric oxide levels during your activity.
Versatile Consumption: Beetroot can be consumed in various forms, including concentrated shots for pre-race dosing, powders for convenience, and as a whole food for general health.
Dosage Considerations: Research suggests an intake of 400–600mg of nitrates, often found in concentrated shots, can provide significant performance-enhancing benefits.

The Science Behind Beetroot's Performance Boost

The secret to beetroot's athletic benefits lies in its high concentration of dietary nitrates. When consumed, these inorganic nitrates undergo a conversion process in the body that directly impacts physical performance.

Oral Conversion: The journey begins in the mouth, where commensal bacteria reduce nitrates ($NO_3^−$) into nitrites ($NO_2^−$). This step is crucial, and some experts suggest avoiding antibacterial mouthwash after consuming beets to preserve these beneficial bacteria.
Bloodstream Absorption: The nitrites are then absorbed from the gut into the bloodstream.
Nitric Oxide Production: Under the low-oxygen conditions of intense exercise, the body further converts nitrites into nitric oxide (NO).

Nitric oxide is a potent signaling molecule that acts as a vasodilator, meaning it relaxes and widens blood vessels. This vasodilation increases blood flow, allowing for better delivery of oxygen, glucose, and other vital nutrients to working muscles. The result is a more efficient and powerful cardiovascular system during exercise.

Beetroot's Impact on Endurance and Oxygen Efficiency

Scientific studies have repeatedly shown that beetroot supplementation improves endurance by enhancing the body's oxygen utilization. Research by Bailey et al. (2009) famously demonstrated that beet juice reduced the oxygen cost of submaximal cycling by 5%, significantly increasing time to exhaustion.

How Beets Enhance Stamina

Reduces the oxygen cost of exercise: By making the mitochondria (the energy powerhouses of your cells) more efficient, beetroot helps your body require less oxygen to produce the same amount of energy. This means you can maintain a higher intensity for longer before fatigue sets in.
Delays fatigue: Research published in the European Journal of Applied Physiology found that drinking beetroot juice for seven days resulted in faster sprint times and increased time-to-exhaustion.
Improves performance at altitude: For athletes competing at higher elevations where oxygen is scarcer, beetroot's ability to improve oxygen delivery can help offset the ergolytic (performance-reducing) effects of hypoxia.

Beetroot's Role in Recovery and Muscle Soreness

Beyond just performance enhancement, beetroot also contributes to post-exercise recovery. The root vegetable contains powerful antioxidants and anti-inflammatory compounds, particularly betalains, which help combat exercise-induced oxidative stress.

Antioxidant and Anti-Inflammatory Effects

Reduced muscle soreness: A study from Northumbria University found that consuming beetroot juice after strenuous exercise led to less muscle soreness and faster recovery than a placebo. The anti-inflammatory properties of betalains are credited with this effect.
Faster recovery of muscle function: Another study found that consuming beetroot juice during recovery enhanced isometric strength and horizontal power in volleyball players, suggesting it aids in restoring muscle function after high-intensity activity.

How to Incorporate Beetroot for Optimal Performance

To maximize the benefits, timing and dosing are key. Athletes can either engage in a 'loading phase' or take an acute dose before an event.

Optimal Strategies

Loading Phase: Consume around 500ml of beetroot juice daily for 3–6 days before a major competition to boost mitochondrial efficiency and maximize nitrate stores.
Acute Dose: For training sessions, drink about 250–500ml of beetroot juice or a concentrated shot containing 400–600mg of nitrates approximately 2–3 hours before exercise. This ensures peak nitric oxide levels during your activity.
For Recovery: Consuming beetroot juice immediately after a tough workout can help reduce muscle soreness and inflammation.

Comparison of Beetroot Forms


Feature	Beetroot Juice	Concentrated Shots	Beetroot Powder	Whole Beets
Nitrate Content	Varies by product; ensure no added sugar.	Reliable, standardized dose (e.g., 400mg).	High concentration, but needs careful dosing.	Natural, but lower concentration per serving.
Convenience	Less convenient for travel; often sold in larger bottles.	Highly portable and pre-dosed for easy use.	Most portable and shelf-stable; mix into drinks.	Requires preparation (e.g., cooking, juicing).
Performance Impact	Effective when consuming enough volume and nitrates.	Can provide a reliable, potent boost.	Effective if nitrate content is verified.	Requires eating large quantities to match juice efficacy.
Best For	Daily maintenance or home use before training.	Pre-race/competition dosing.	Travel, easy daily mixing.	General health and daily nitrate intake.

Conclusion: Fueling Performance with Nature's Boost

Beetroot's status as a 'speed food' is not just a trend but is grounded in solid scientific evidence. The mechanism is clear: dietary nitrates are converted into nitric oxide, a molecule that dramatically improves blood flow and oxygen efficiency during exercise. This translates to enhanced endurance, reduced fatigue, and faster recovery for athletes across a variety of sports. Whether consumed as a shot before a race, a powder mixed into a pre-workout shake, or simply added to a daily diet, beetroot offers a natural, effective, and accessible way for both elite and recreational athletes to unlock their performance potential. For those seeking a safe and natural edge, beetroot represents a powerful addition to a strategic sports nutrition plan.

Frequently Asked Questions

The performance benefits of beetroot are typically felt within 2–3 hours after consumption, corresponding to the peak of nitric oxide levels in the blood. For long-term benefits, some athletes engage in a 'loading phase' of 3–6 days.

For performance purposes, beetroot juice or concentrated shots are often more effective because they provide a higher, more controlled dose of nitrates in a smaller volume, which is easier to consume and metabolize before exercise. Whole beets are still beneficial for general health.

Yes, several studies indicate that the nitrates in beetroot can help lower blood pressure by promoting the relaxation and dilation of blood vessels. However, individuals on blood pressure medication should consult a doctor before starting regular consumption.

Most research points to consuming 400–600mg of dietary nitrates, which can be found in about 250–500ml of beetroot juice or a concentrated shot, approximately 2–3 hours before activity.

A common and harmless side effect is beeturia, which is a red or pink discoloration of urine and stools. Some individuals may experience mild digestive discomfort, especially when consuming higher doses.

Antiseptic mouthwash can kill the beneficial oral bacteria responsible for converting nitrates into nitrites, which is the crucial first step in the nitric oxide conversion process. Using a straw and avoiding mouthwash for a period can help maximize the benefits.

Yes, beetroot contains anti-inflammatory and antioxidant compounds, like betalains, that can help reduce muscle soreness and oxidative stress after intense exercise, contributing to faster recovery.