Foods
Beets, Nitrates, and Stamina: The Surprising Science
How a humble root vegetable became one of the most-studied performance foods.
5 min read
Last updated Traditional wisdom + modern evidence Educational, not medical advice
Beets are remarkable for their dietary nitrate content. The body converts these nitrates into nitric oxide, which relaxes blood vessels and improves oxygen efficiency.
What studies show
~250 mL of beet juice 2–3 hours before exercise modestly improves time to exhaustion and reduces blood pressure. Effects build over 1–4 weeks.
Whole beets work too
Two roasted beets approximate the nitrate dose of common test juices. Add to salads, soups, or grain bowls.
Sources & references
Background reading
- The Nutrition Source — Harvard T.H. Chan School of Public Health