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A 2026 review of 33 studies involving 519 athletes found modest improvements in aerobic capacity, high-intensity performance and power with beet juice. A dietitian cited in Fit&Well said results depend on nitrate dose and timing.
A 2026 review of 33 studies involving 519 professional and amateur athletes found that beet juice modestly improved aerobic capacity and produced somewhat larger, still modest, improvements in high-intensity exercise performance and power. The findings suggest nitrate-rich beet products may offer some exercisers a performance aid. Fit&Well reported that nitrate amounts vary among ordinary beet juices.
The studies involved professional and amateur athletes across a range of sports, and their results were described by Fit&Well as consistent across studies. Aerobic capacity refers to activity sustained largely using oxygen, such as steady running or swimming. High-intensity, anaerobic efforts include short bursts such as sprinting. The review reported modest benefits in both categories, with the stronger effect appearing in power output, rather than endurance alone.
Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told Fit&Well that beet juice contains dietary nitrate, which the body converts into nitric oxide. Gentile said nitric oxide can widen blood vessels and improve blood flow, and may support muscle oxygen use and contraction. These are proposed mechanisms for the performance effects; the review reported modest outcomes.
For people considering a product, Gentile said sports-specific beet shots are more likely than many standard grocery-store juices to provide a standardized nitrate dose. She cited a commonly studied range of 5–9 millimoles of nitrate, or about 300–600 milligrams. She also noted evidence suggesting 8.3–16.4 millimoles, about 515–1,017 milligrams, may produce greater benefits. Actual nitrate amounts vary by product, beet crop and processing.
What the Findings Mean for Workouts
Gentile told Fit&Well that potential effects may be more relevant for recreationally active people. The review’s reported improvements were modest.
The report notes that nitrate content can vary in regular beet juice, and a serving may not match the doses used in research. Gentile said sports-specific shots are more likely to provide a standardized nitrate dose, while ordinary juice can vary widely in nitrate content.
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How Nitrate Fits the Evidence
Beets are one dietary source of nitrate, a compound that the body can convert into nitric oxide. Arugula and spinach are other nitrate-rich vegetables mentioned by Gentile. The report also mentions beet juice’s popularity, antioxidant content and general gut-health claims separately from the review’s exercise findings.
Timing is part of the reported guidance. Gentile told Fit&Well that research generally supports consuming beet juice two to three hours before exercise, when nitrate conversion and nitric oxide levels are expected to be near their peak. She also cited studies using daily intake for at least three days before an event, while describing a single pre-exercise dose as the more practical and consistently effective approach in the available research.
Gentile said nitrate-rich foods and beet juice may also have cardiovascular effects, including improved blood vessel function and modestly lower blood pressure, particularly among people with hypertension. She cautioned that more research is needed on the best long-term dose and whether routine supplementation adds benefits beyond a healthy, vegetable-rich diet. Those possible effects are separate from the review’s exercise-performance findings.
“Beet juice is rich in dietary nitrate, which is converted in the body into nitric oxide.”
— Theresa Gentile, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, speaking to Fit&Well
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Dose, Products and Individual Results
The report describes the review’s overall findings as modest and notes that Gentile said benefits may be more likely for recreationally active people. It does not give specific estimates of how much an individual’s performance might change.
Nitrate content can vary in regular beet juice. Gentile cited commonly studied dose ranges and said a higher range may produce greater benefits, while also noting that more research is needed on long-term use.
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What Athletes Can Check Before Use
For athletes interested in testing the approach, the evidence described in Fit&Well points to checking a product’s stated nitrate amount and following its directions rather than relying on a generic serving size. The timing cited by Gentile is two to three hours before exercise; some studies also used daily intake for at least three days before an event. Individual responses may vary, and the article does not recommend exceeding product instructions.
Further research will be needed to clarify the best dose over time and whether regular beet supplementation offers benefits beyond eating nitrate-rich vegetables as part of a balanced diet. Until those questions are answered, the review supports a measured conclusion: beet juice may provide a small performance boost for some people, but the size and reliability of that effect remain uncertain.
Key Questions
Does beet juice improve endurance?
The review found modest improvement in aerobic capacity. That suggests a possible benefit, not a guaranteed increase in endurance for every person.
Could beet juice affect power during intense exercise?
The review reported modest improvements in high-intensity performance and power output, with the strongest effect described as being on power. The report does not give an individual prediction of how much power might change.
How much nitrate was used in the research?
Gentile told Fit&Well that much of the research suggests 5–9 millimoles of nitrate, about 300–600 milligrams. She cited other evidence suggesting 8.3–16.4 millimoles, about 515–1,017 milligrams, may produce greater benefits. Product nitrate levels vary.
When should someone drink beet juice before exercise?
Gentile said research generally suggests taking it two to three hours before exercise. Some studies also examined daily use for at least three days before an event.
Is an ordinary beet juice drink the same as a sports beet shot?
No. Gentile said nitrate levels in ordinary beet juice and grocery-store shots can vary, while sports-specific shots are more likely to provide a standardized nitrate dose. Check the product information rather than assuming all beet drinks contain the same amount.
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