Foods
Beets, Nitrates, and Stamina: The Surprising Science
How a humble root vegetable became one of the most-studied performance foods.
5 min read
Reviewed by Holistic Health AI Editorial Team Last updated Reviewed for educational accuracy
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.
In the library
Sources & references
- The Nutrition Source — Harvard T.H. Chan School of Public Health
