Does beet juice help endurance? Research suggests it can. A systematic review of 23 studies found that beetroot juice can improve cardiorespiratory endurance in athletes, mostly by making exercise more efficient, so the body uses a little less oxygen at the same pace. The effect is modest, it depends on the nitrate dose and timing, and it varies a lot from person to person.
Beet juice has gone from a niche runner's trick to a fixture in sports nutrition. This guide explains what beet juice for endurance actually does, how athletes in studies took it, and what that means for an everyday active routine.
Key takeaways
- A systematic review of 23 studies found that beetroot juice can improve cardiorespiratory endurance in athletes.
- Beets work through dietary nitrate, which the body turns into nitric oxide.
- Studies usually give beet juice two to three hours before exercise.
- Recreational exercisers often see clearer effects than elite endurance athletes.
How does beet juice affect exercise?
The active ingredient is dietary nitrate, which the body converts into nitric oxide. Nitric oxide helps blood vessels relax, supports blood flow to working muscles, and appears to help muscle cells produce energy more efficiently. In practical terms, researchers see a lower oxygen cost at a given effort: you can hold the same pace while working slightly less hard.
A 2017 systematic review in Nutrients pulled together 23 studies of athletes. It concluded that beetroot juice can improve cardiorespiratory endurance by increasing efficiency, which improved performance at various distances and increased time to exhaustion at submaximal intensities. Our article What Does Beetroot Do for Blood Pressure and Circulation? explains how nitrate becomes nitric oxide.
What did the research actually test?
| Question | What studies typically did |
|---|---|
| Form | Beetroot juice, often a concentrated "shot" |
| Timing | Two to three hours before exercise |
| Length | A single dose, or daily for several days before testing |
| Activities | Running, cycling, rowing, swimming and team-sport drills |
| Who | Mostly trained and recreational athletes |
Studies usually give beet juice two to three hours before exercise, because that is roughly when nitrite levels in the blood peak after a nitrate-rich drink. A guide from the National Strength and Conditioning Association describes the same window.
Who benefits most from beet juice for endurance?
Highly trained athletes tend to see smaller effects than recreational exercisers. Elite endurance athletes already have very efficient muscles and often eat diets rich in vegetables, so there is less room to improve. People who exercise regularly but are not competing at a high level often show clearer changes in studies. There are also "non-responders": some people simply see little change, possibly because of differences in the mouth bacteria that help convert nitrate.
- Likely to notice more: recreational runners, cyclists, hikers and gym-goers.
- Likely to notice less: elite endurance athletes.
- Hard to predict: everyone, because individual responses vary widely.
Beet juice, powder or capsules for an active routine?
Juice is the form the research is built on, and it delivers the most nitrate per glass. It is also earthy, carries natural sugar and needs refrigeration. Powders and capsules trade some of that concentration for convenience. If capsules suit you better, our guide How to Take Beetroot Capsules covers a simple daily routine.
If you like the idea of a daily beet drink, Daily Beets+™ provides 4.5 g of beetroot powder per scoop with vitamin C and niacin, in a berry flavor. It supports natural energy and endurance and supports exercise performance and recovery.* The label lists the beetroot amount rather than a nitrate dose, so it is not designed to copy a concentrated juice shot; it is designed to make beets an easy daily habit. One scoop goes into 8 ounces of water once a day, and the tub is a 30-day supply.
If you prefer capsules, Beetroot+™ supports circulatory and heart health and provides antioxidant support,* taken as two capsules once a day with food. Both are third-party tested, every batch, and made in an NSF-certified, GMP-certified, FDA-registered U.S. facility; see our standards page.
How to try beets in your training week
- Start on easy days. Try your beet drink before a normal session first, not before a race.
- Give it the window. If you want to mirror the research, take it two to three hours before training.
- Keep it daily. Some studies gave beet juice for several days in a row before testing.
- Eat your greens too. Leafy vegetables are another major nitrate source.
- Track how you feel. A simple note of pace and effort tells you more than any headline.
Is beet juice safe for everyone?
For most healthy adults, beets are an ordinary food. Beets can turn urine or stools pink or red for a day or so, which is harmless. If you take medication that affects blood pressure, are pregnant or nursing, or have a known medical condition, talk with your healthcare provider before adding concentrated beet products. Follow the label of any supplement you use.
What about recovery after exercise?
Researchers have also looked at whether beetroot helps people bounce back after hard sessions, and the early findings are interesting but less consistent than the endurance research. Recovery depends far more on the basics: enough protein and carbohydrate after training, fluids, and a full night's sleep. Think of beets as one small part of a well-fed, well-rested training week rather than a shortcut. If you keep a training log, note how your legs feel the day after hard sessions over a few weeks, since that tells you more about your own response than any single study.
Frequently asked questions about beet juice for endurance
How long before a run should I drink beet juice?
Most studies gave beet juice about two to three hours before exercise. That is when nitrite levels in the blood typically peak after a nitrate-rich drink.
Do I need to take beets every day for endurance?
Some studies used a single dose and others used several days in a row. A steady daily habit is the simplest approach for most people.
Does beet juice help strength training?
Most of the research focuses on endurance and repeated high-intensity efforts. Evidence for strength and power is smaller and more mixed.
Why didn't I notice a difference?
Individual responses vary widely, and some people are "non-responders". Diet, fitness level and mouth bacteria all appear to play a part.
Can I get the same nitrate from vegetables?
Leafy greens such as arugula and spinach are rich in nitrate. A diet full of vegetables provides a steady base, and beet products add to it.
Related reading from our Wellness Hub
- What Does Beetroot Do for Blood Pressure and Circulation?
- How to Take Beetroot Capsules: A Daily Routine With Beetroot+
Sources
- Domínguez R, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients, 2017
- National Strength and Conditioning Association: Beetroot Juice Supplementation
- Lidder S, Webb AJ. Vascular effects of dietary nitrate via the nitrate-nitrite-nitric oxide pathway. British Journal of Clinical Pharmacology, 2013
Individual results vary.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
