Beetroot Juice for Endurance Athletes: Can It Boost Performance?
Endurance athletes are always searching for the next edge to improve performance, delay fatigue, and maximize their aerobic capacity. One supplement that has gained significant attention in recent years is beetroot juice—a natural, nitrate-rich drink that may enhance endurance by improving oxygen delivery and blood flow.
While previous studies have focused primarily on male athletes, new research has examined the effects of beetroot juice on female endurance athletes. So, should you be incorporating beetroot juice into your fueling strategy? Let’s break down the latest findings and what they mean for you.
The Science Behind Beetroot Juice and Performance
Beetroot juice is rich in nitrates, which the body converts into nitric oxide. This compound plays a crucial role in vasodilation, or the widening of blood vessels. Here’s why that matters for endurance athletes:
Improved Blood Flow – Nitric oxide dilates blood vessels, allowing more oxygen-rich blood to reach working muscles.
Increased Oxygen Efficiency – With better circulation, muscles can use oxygen more effectively, improving endurance.
Lower Perceived Effort – Studies suggest beetroot juice reduces perceived exertion, meaning athletes feel less fatigued during exercise.
Now, let’s take a look at the latest research on how beetroot juice supplementation affects female endurance athletes.
Study Breakdown: Effect of Beetroot Juice on Aerobic Capacity in Female Athletes
Study Overview:
Participants: 18 healthy female endurance athletes
Objective: To evaluate the effects of beetroot juice on aerobic capacity (VO2 max) and perceived exertion in women—since most previous studies focused on men.
Method: Participants were split into two groups: one receiving beetroot juice and the other receiving a placebo. Their endurance performance and perceived effort were measured before and after supplementation.
Key Findings: Does Beetroot Juice Work for Female Athletes?
Improved VO2 Max
Athletes who supplemented with beetroot juice showed a significant increase in VO2 max compared to the placebo group.
Why this matters: VO2 max is a critical measure of aerobic capacity—the higher your VO2 max, the more efficiently your body delivers and uses oxygen during exercise. This translates to better endurance and sustained high-intensity performance.
Lower Perceived Exertion
Athletes consuming beetroot juice reported feeling less fatigued during workouts compared to those in the placebo group.
Why this matters: Reduced perceived exertion means you can push harder in training or competition without feeling as exhausted. For endurance athletes, this can be a game-changer in long races, marathons, and high-intensity sessions.
Practical Takeaways: How to Use Beetroot Juice for Performance
So, should you start drinking beetroot juice before every training session? Here’s how to incorporate it into your nutrition plan effectively.
1️⃣ Enhance Aerobic Capacity
Beetroot juice significantly improves VO2 max, meaning you can sustain higher intensities for longer. This makes it especially beneficial for endurance events like:
Marathons & Half Marathons
Cycling Races
Triathlons
Long-Distance Trekking & Hiking
2️⃣ Reduce Perceived Effort
Feeling less fatigued during exercise means you can push harder with less discomfort. If you often struggle in the later stages of a long workout or race, beetroot juice may help delay that "wall" feeling.
3️⃣ Easy to Incorporate into Your Diet
One of the best things about beetroot juice? It’s simple to add to your daily routine.
Drink it straight: 500 mL of beetroot juice on its own.
Mix it in a smoothie: Blend with bananas, berries, and yogurt for a pre-workout boost.
Add it to meals: Use it as a salad dressing base or mix it into soups.
4️⃣ Effective Dosage & Timing
To maximize benefits:
Consume 500 mL of beetroot juice daily for 2-3 days before a race or key workout.
Take it 2-3 hours before competition for a performance boost.
Don’t try it for the first time on race day! Always test new nutrition strategies in training to see how your body responds.
5️⃣ Individual Responses May Vary
While most athletes benefit from beetroot juice, some may not experience the same effects. Genetics, diet, and training adaptations can influence how your body processes nitrates. Test it during training before committing to it as part of your race-day routine.
Common Questions About Beetroot Juice & Performance
Can I eat whole beets instead of drinking beetroot juice?
Yes! Whole beets and beet powder also contain nitrates, but juice is the most concentrated form. If you prefer whole foods, include roasted or blended beets in your meals.
How long does it take for beetroot juice to work?
Peak nitric oxide levels occur 2-3 hours after consumption, making this the best time to take it before exercise.
Does beetroot juice have side effects?
Some people experience digestive discomfort or pink urine (beeturia)—both are harmless. Start with smaller amounts to assess tolerance.
Can I mix beetroot juice with other supplements?
Yes! It pairs well with carbohydrates, electrolytes, and protein for a balanced pre-workout or recovery drink.
Final Thoughts: Is Beetroot Juice Worth It?
YES—if you're looking for a natural way to boost endurance, reduce fatigue, and enhance oxygen utilization!
Who should try it?
Endurance athletes (runners, cyclists, triathletes)
Athletes looking to improve aerobic capacity
Those seeking a natural performance-enhancing supplement
Who might not benefit?
Athletes who already consume high-nitrate diets (lots of leafy greens, beets, and vegetables)
Those who don’t see noticeable improvements after testing it
How to get started?
Try 500 mL beetroot juice daily for 2-3 days before a key race or training session.
See how it affects your performance, endurance, and perceived effort.
Adjust dosage or timing based on personal response.
Before jumping into supplementation, make sure your overall nutrition strategy is dialed in! If you need help structuring your fueling plan, book a free discovery call and let’s build a solid foundation for your training, performance, and recovery! Click here to schedule your session now!