Is beetroot juice still a performance hack?
Beetroot juice became popular because dietary nitrate can increase nitric oxide, improve muscle efficiency, and slightly reduce the oxygen cost of hard efforts. Early studies showed clear gains for recreational riders. A decade on, the results are more nuanced: the effect is real, but smaller and less consistent in well-trained cyclists. Here is what matters for your training and racing.
What the research says in 2025
- Magnitude of effect: Expect small performance gains (about 1–3%) in time trial efforts lasting 5–20 minutes, and small improvements in repeated sprints. Submaximal efficiency can improve, meaning the same watts at a slightly lower oxygen cost.
- Training status matters: Recreational and club-level riders see the biggest benefits. As fitness improves (high VO2max, high fractional utilization, strong type I fiber profile), nitrate’s added value diminishes. Many elites show little to no gain.
- Type of effort: Benefits are most likely in heavy-to-severe intensity domains (roughly threshold to VO2max), high-cadence work, and repeated sprints. Don’t expect miracles for long, low-intensity endurance rides in zone 2.
- Acute vs. chronic dosing: A single effective dose 2–3 hours pre-ride can help. Short loading phases (2–7 days) may add a little more for high-intensity or repeated sprint work. Year-round daily use is unnecessary for most.
- Oral microbiome matters: Nitrate needs oral bacteria to convert nitrate → nitrite → nitric oxide. Antibacterial mouthwash can blunt or abolish the effect for several hours.
- Diet background: A high-nitrate diet (leafy greens, beetroot) narrows the gap versus supplements. If you already eat lots of nitrate-rich veg, extra beetroot shots may do less.
- Environment: Some evidence suggests nitrate may help slightly more in hypoxia (altitude) and in repeated sprint scenarios. Effects in heat are inconsistent.
- Stacking with caffeine: Both are legal ergogenic aids. The combo is usually safe, but additive benefits are mixed and individual. Test in training first.
Bottom line: Nitrate works, but the return on investment shrinks as your training level rises. It’s a small edge, not a substitute for building FTP with consistent training.
How to use beetroot juice on the bike
Most commercial beetroot shots standardize nitrate content. Check the label for nitrate in millimoles (mmol) or milligrams (mg). Approximate conversion: 1 mmol nitrate ≈ 62 mg nitrate.
| Use case | Suggested nitrate dose | Timing | What to expect |
|---|---|---|---|
| Single race or key interval session | 6–8 mmol (≈ 370–500 mg) | 2–3 hours pre-start | Small gains in 5–20 min power, slightly lower RPE at target watts |
| Crits/repeated sprints block | 6–12 mmol/day for 2–3 days, plus 6–8 mmol pre-start | Daily; last dose 2–3 h pre | Better repeatability and late-race efforts in some riders |
| Stage races or multi-day events | 6–8 mmol/day | Daily; 2–3 h pre | Helps maintain high-intensity capacity across days (variable) |
Practical tips
- Product choice: Use standardized nitrate shots or concentrates. Beet powders vary widely in nitrate content.
- Timing: Drink 2–3 hours before the start of your key effort. A small carb-containing snack helps tolerance.
- Avoid mouthwash: Skip antibacterial mouthwash for at least 12 hours pre-event. Chewing gum with antibacterial agents can also blunt effects.
- Hydration and carbs: Nitrate is not a fuel. Still hit your carb targets for the session and drink normally.
- Side effects: Pink urine and stools are harmless. Some riders get GI upset—split the dose or choose products with lower volume if needed.
- Safety: Nitrate can lower blood pressure. If you have low BP, are on antihypertensives, or have a history of kidney stones (beets are high in oxalates), talk to a clinician.
Where it falls short
- Well-trained riders: If you’re already near your ceiling, nitrate may add little or nothing on most days.
- Big-picture performance: It won’t fix pacing, poor recovery, or gaps in training zones work. Consistency still builds FTP.
- Diet overlap: If your daily diet is already rich in nitrate (spinach, rocket, beetroot), supplemental shots may yield minimal extra benefit.
- Variability: Response differs by genetics, fiber type mix, gut/oral microbiome, and day-to-day conditions.
A simple plan to test your response
- Pick a repeatable session: for example 3×8 min at 105% of FTP with equal rest, or a 15–20 min climb at steady power.
- Baseline week: Do the session twice without nitrate. Record average watts, HR, and RPE.
- Nitrate week: Repeat the session twice with 6–8 mmol nitrate taken 2–3 hours pre-ride. Keep carbs, warm-up, and conditions similar.
- Compare: Look for a consistent 1–3% improvement in watts at similar HR/RPE, or better repeatability in later intervals. No change after two to three trials? You’re likely a non-responder for that use case.
- Race rehearsal: If you saw a benefit, use the same protocol for target events. If not, spend the money elsewhere.
Periodize like any legal ergogenic: save it for race days, key VO2max work, or blocks where repeated sprints decide the result. Keep the focus on training quality and recovery; nitrate is a small nudge, not the engine.
