TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
A 2026 review pooling 33 studies and 519 athletes found beet juice was associated with modest improvements in aerobic capacity and high-intensity performance, including power output. Registered dietitian Theresa Gentile says dose and timing matter, but product nitrate levels vary and the findings do not mean every beet drink will help every workout.
A 2026 review of 33 studies involving 519 professional and amateur athletes found that beet juice may modestly improve aerobic capacity and high-intensity exercise performance, including power output. The findings suggest a possible benefit for some people who exercise, but they do not establish that an ordinary beet drink will reliably improve every workout: nitrate dose and timing vary, and the effects reported were modest.
The review pooled results from studies involving athletes in a range of sports. According to the Fit&Well report, researchers found a modest improvement in aerobic capacity, alongside somewhat larger—but still described as modest—improvements in anaerobic performance and power output. The article says the researchers also reported that findings were consistent across studies; it does not provide the review’s title, journal, or study-by-study results.
Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told Fit&Well that beet juice supplies dietary nitrate, which the body converts into nitric oxide. Gentile said nitric oxide can widen blood vessels and support blood flow and muscle oxygen use. These mechanisms may help explain the performance findings, but they are not a guarantee of a noticeable effect for an individual exerciser.
For dose, Gentile said much of the research uses 5–9 millimoles of nitrate, or about 300–600 milligrams. She also cited more recent evidence suggesting that 8.3–16.4 millimoles, or about 515–1,017 milligrams, may produce greater performance benefits. These are amounts of nitrate, not the volume of beet juice: products differ, so the label and nitrate content matter. Gentile said research commonly recommends taking beet juice two to three hours before exercise; some studies have also examined daily use for at least three days before an event.
What the Performance Findings Mean
The review adds evidence that beet juice may have a small performance effect across more than one type of exercise, rather than being relevant only to endurance. The reported power finding may interest people whose training involves short, intense efforts as well as those doing steady aerobic activity. Still, the results are averages across studies, not a promise that a particular runner, cyclist, or gym-goer will see a measurable change.
The practical issue is that the studied intervention is not simply “drink some beet juice.” The nitrate amount can vary by product and processing, and the timing suggested by the research may not fit every schedule. A shopper choosing a sports-specific shot should check whether the product states its nitrate content; an unstandardized grocery-store juice may not match the amounts used in studies. The findings also do not show that supplements replace training, suitable nutrition, rest, or medical care.
For readers, the report is a reason to view beet juice as a possible optional dietary aid, not a proven shortcut. The review reports modest effects, and the available source does not provide enough detail to judge how much the benefits differed by sport, fitness level, or individual athlete.
beetroot juice shots with listed nitrate content for pre-workout
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
How Beet Nitrate Is Studied
Beets contain dietary nitrate, also found in vegetables such as arugula and spinach. Gentile explained to Fit&Well that the body converts nitrate into nitric oxide, a molecule associated with blood-vessel widening and blood flow. Researchers have examined whether those effects can support the muscles’ use of oxygen during exercise and performance during more intense efforts.
The Fit&Well report places its account in the setting of growing social-media interest in beetroot, but online attention is not evidence of effectiveness. The reported review is the central development: it combined 33 studies with 519 athletes and found modest performance benefits. The source does not identify the review’s researchers or publication venue, so readers cannot assess from this report alone how the authors rated study quality or handled differences in the trials.
Gentile distinguished sports-specific beet shots, which may provide a standardized nitrate dose, from ordinary juice, whose nitrate content can vary. She also said some studies found benefits after daily intake for at least three days before an event, while describing a single dose two to three hours before exercise as the most practical and consistently effective approach. Those statements reflect the expert’s account of the research, not an instruction that every person should supplement.
“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, as quoted by Fit&Well
beetroot powder supplement with standardized nitrate content
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Limits of the Beet Juice Evidence
The supplied report does not name the review, its authors, the journal, or its publication date, and it does not include detailed methods or effect sizes. That leaves important questions about study quality, variation between trials, and how meaningful the average improvements might be in everyday training. The reported consistency is encouraging, but without those details it cannot show whether results apply equally across sports, training levels, or products.
It is also unclear which athletes are most likely to benefit, how much any improvement would be noticeable, and whether the higher nitrate amounts cited offer a dependable advantage. Gentile said ordinary juice can vary widely in nitrate content, so the product used may affect whether a study dose can be replicated. The source does not establish long-term performance outcomes or show that routine supplementation is more beneficial than a healthy diet rich in vegetables.
Gentile also mentioned possible cardiovascular effects from nitrate-rich foods, including support for blood-vessel function and modestly lower blood pressure, particularly among people with hypertension. She said more research is needed on long-term dosing and whether beet juice adds benefits beyond a healthy, vegetable-rich diet. Those possible effects should not be treated as a reason to replace prescribed care or change medication.
nitrate test strips for beetroot juice supplements
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
What Athletes Can Check Next
The next useful evidence will include the review’s full publication details and results, allowing readers and clinicians to examine its methods, effect sizes, and any differences among sports or participants. Further trials could clarify whether particular groups benefit more, whether the higher nitrate doses perform better, and whether repeated use has effects beyond a dose taken before exercise.
For people considering beet juice, the report points to practical questions rather than a universal regimen: check a product’s stated nitrate content, consider whether the suggested two-to-three-hour window fits the workout, and avoid assuming that an unlabelled or ordinary juice delivers a research-level dose. People with health conditions, including those related to blood pressure, or who take medication should seek advice from a qualified health professional before starting concentrated supplements. Individual responses can differ, and the evidence summarized here describes modest potential benefits.
Key Questions
What did the 2026 review find about beet juice and exercise?
As reported by Fit&Well, the review pooled 33 studies involving 519 athletes and found modest improvements in aerobic capacity and high-intensity performance, including power output. The report does not provide detailed effect sizes or the review’s publication information.
How much nitrate did the expert say was used in research?
Theresa Gentile said many studies use 5–9 millimoles of nitrate (about 300–600 milligrams). She also cited evidence suggesting that 8.3–16.4 millimoles (about 515–1,017 milligrams) may offer greater benefits. Nitrate content varies by product, so these figures do not translate into one fixed serving size.
When should beet juice be taken before a workout?
Gentile told Fit&Well that research commonly suggests taking it two to three hours before exercise. Some studies have also examined daily intake for at least three days before an event; the report does not establish one schedule for everyone.
Will any beet juice or beet shot improve performance?
No. The reported effects were modest, and Gentile said nitrate levels can vary in ordinary beet juice and grocery-store shots. A product’s stated nitrate content matters when comparing it with the doses used in studies, and no product can guarantee a performance improvement.
Does the report show beet juice has long-term health benefits?
No. Gentile said nitrate-rich foods may support blood-vessel function and modestly lower blood pressure, particularly in people with hypertension, but she also said more research is needed on long-term dosing and benefits beyond a healthy, vegetable-rich diet. People with medical conditions or taking medication should consult a qualified professional before using concentrated supplements.
Source: rss
Halloween Picks
halloween
As an affiliate, we earn on qualifying purchases.
