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A 2026 review of 33 studies involving 519 professional and amateur athletes found beet juice was linked to modest improvements in aerobic capacity and somewhat larger, though still modest, gains in high-intensity performance and power. Dietitian Theresa Gentile says effects may depend on nitrate dose and timing; the findings do not mean every beet drink will provide a reliable boost.
A 2026 review of 33 studies involving 519 professional and amateur athletes found that beet juice was associated with modest improvements in aerobic capacity and high-intensity exercise performance, including power output. The findings suggest a possible workout benefit, but registered dietitian nutritionist Theresa Gentile says the amount of nitrate and when it is consumed may affect whether a product matches doses used in research.
The review covered athletes in a range of sports and reported that beet juice modestly improved aerobic capacity. Effects on high-intensity, or anaerobic, performance and power output were somewhat larger, but the review characterized those gains as modest too. Its authors also described the findings as consistent across the studies they examined. The source report does not provide individual study results or enough information to assess the size of the effects in practical terms.
Beets contain dietary nitrate, which the body converts into nitric oxide. Gentile, a spokesperson for the Academy of Nutrition and Dietetics, said nitric oxide can widen blood vessels and improve blood flow, and may support muscle oxygen use and contraction. These proposed mechanisms offer a possible explanation for the performance findings, but they do not establish that every athlete will notice a difference.
Gentile said research commonly uses 5–9 millimoles of nitrate, equivalent to about 300–600 milligrams. She noted that some recent evidence points to possible benefits from 8.3–16.4 millimoles, or about 515–1,017 milligrams. Sports-specific beet shots may state their nitrate content, while ordinary juice and grocery-store shots can vary. Gentile said research suggests taking beet juice two to three hours before exercise; some studies also report benefits after daily use for at least three days before an event.
What the Findings Mean for Training
The review may help readers distinguish between a general nutrition trend and a supplement strategy that has been studied in athletes. Its reported gains were modest rather than dramatic, and the potential effect on power and high-intensity exercise could be relevant to people whose training includes short, demanding efforts as well as steady endurance work.
For consumers, the nitrate dose is a practical limitation. A product labelled as beet juice does not necessarily provide the amount used in research, according to Gentile. That makes checking a product’s stated nitrate content more useful than assuming all beet drinks are interchangeable. The findings also do not establish that supplementation is necessary: the report says nitrate-rich vegetables such as arugula and spinach can be part of a healthy diet, while the added benefit of routine beet juice use remains uncertain.
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How Nitrate Fits the Evidence
The source report describes the review as a pooled analysis of 33 studies, bringing together results from professional and amateur athletes in different sports. Aerobic activity, such as steady running or swimming, relies mainly on oxygen to produce energy. Anaerobic activity includes short, intense efforts such as sprinting. The distinction matters because the review reported effects in both categories, with somewhat larger—but still modest—results for high-intensity performance and power.
Beet juice has drawn attention partly because beets contain dietary nitrate and antioxidants. The report also notes social-media interest in beetroot, but popularity is not evidence of effectiveness. Here, the relevant evidence is the review’s pooled findings, alongside the reported variation in nitrate content across products. The source article does not identify the review’s journal, authors, or detailed methods, so readers cannot use this report alone to judge those aspects of the research.
“Beet juice is rich in dietary nitrate, which is converted in the body into nitric oxide.”
— Theresa Gentile, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics
Limits on the Performance Claims
The source report does not give the review’s full citation, the methods used to select studies, or detailed effect sizes. It is therefore not possible from the supplied material to quantify how much performance changed, how results varied by sport, or how strongly the findings apply to specific groups. Although the report says results were consistent, it does not provide the study-by-study data needed to examine that claim independently.
It is also unclear which athletes are most likely to benefit, whether the reported effects translate into meaningful improvements in competition, and how much of any effect depends on training status or the exact product. Gentile said more research is needed on the best long-term dose and on whether regular beet juice supplementation adds benefits beyond a healthy, vegetable-rich diet. The report mentions possible cardiovascular effects, including modest blood-pressure reductions in people with hypertension, but those are not a substitute for medical care or evidence that every person will benefit.
What Athletes Should Check
Readers considering beet juice can check whether a product lists its nitrate content, since Gentile said amounts differ among ordinary juices and shots. The research timing she cited is two to three hours before exercise; some studies also examined daily intake for at least three days before an event. The source does not establish a single dose or schedule that will work for everyone, and it does not recommend replacing a balanced diet with supplements.
Further research will be needed to clarify the size and practical relevance of the performance effects, identify who benefits most, and determine the value and safety of sustained use. Until those questions are addressed, the review supports a cautious reading: beet juice may offer a modest performance benefit for some athletes, but the product’s nitrate dose, the evidence limits and individual circumstances matter.
Key Questions
Does beet juice improve workout performance?
The reviewed studies found modest improvements in aerobic capacity and somewhat larger, though still modest, effects on high-intensity performance and power. The findings do not guarantee an effect for every person.
How much nitrate did the research use?
Dietitian Theresa Gentile said much of the research suggests 5–9 millimoles of nitrate, or about 300–600 milligrams. She also cited recent evidence examining higher amounts, but the source does not establish one dose as right for everyone.
When should someone drink beet juice before exercise?
Gentile said research suggests taking it two to three hours before exercise. Some studies also report benefits from daily use for at least three days before an event.
Are all beet juices and shots equivalent?
No. Gentile said nitrate levels can vary in ordinary beet juice and grocery-store shots. Some sports-specific products provide a standardized dose, so the stated nitrate amount matters more than the product name alone.
Does the review prove beet juice has long-term health benefits?
No. The source says more research is needed on the optimal long-term dose and whether routine supplementation adds benefits beyond a healthy, vegetable-rich diet. The exercise findings should not be treated as proof of lasting health effects.
Source: rss
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