Evidence supporting the use of: Beet nitrate
For the health condition: Athletic and Exercise Aids
Synopsis
Source of validity: Scientific
Rating (out of 5): 4
Beet nitrate, commonly consumed in the form of beetroot juice or beetroot powder, is supported by substantial scientific evidence as an ergogenic aid for athletic and exercise performance. The active component, inorganic nitrate (NO3-), is converted in the body to nitric oxide (NO), a molecule known to enhance vasodilation, blood flow, and mitochondrial efficiency. Multiple randomized controlled trials and meta-analyses have demonstrated that beet nitrate supplementation can improve exercise performance, particularly in endurance activities. Benefits include reduced oxygen cost during submaximal exercise, improved time-trial performance, and increased tolerance to high-intensity exercise in both trained and untrained individuals.
The majority of positive results are observed in activities lasting 5 to 30 minutes. The ergogenic effects seem to be more pronounced in moderately trained individuals rather than elite athletes. The dosage and timing of supplementation are important, with most studies using 300–600 mg of nitrate 2–3 hours before exercise. While some inconsistencies exist in the literature and effects may vary based on individual response and exercise type, the overall body of evidence supports beet nitrate as a scientifically validated aid for exercise performance enhancement.
References:
1. Jones AM. Dietary Nitrate Supplementation and Exercise Performance. Sports Med. 2014.
2. McMahon NF et al. The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis. Sports Med. 2017.
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