Beetroot
Beta vulgaris
Nitrate-rich root vegetable that boosts endurance and lowers blood pressure
About Beetroot
Beetroot is a deep crimson root vegetable exceptionally rich in dietary nitrates, which the body converts to nitric oxide — a signalling molecule that dilates blood vessels, improves oxygen delivery to muscles, and lowers blood pressure. A landmark 2009 study in the Journal of Applied Physiology found beetroot juice extended time-to-exhaustion during cycling by 16%, and subsequent trials have confirmed benefit for endurance athletes and people with high blood pressure alike. Also rich in betalain antioxidants that may reduce exercise-induced inflammation and muscle soreness.
Key benefits
- Nitrates boost nitric oxide, improving endurance and oxygen delivery to muscles
- Clinical evidence for lowering blood pressure
- Anti-inflammatory betalains may reduce post-exercise muscle soreness
- Rich in folate, manganese, and potassium
How to use
Drink 250–500 ml of beetroot juice 2–3 hours before endurance exercise for the ergogenic effect. Beetroot powder (5–10 g) or 200 mg concentrated beetroot extract are convenient alternatives. Roast whole beetroots or grate raw into salads for daily use.
Did you know?
Ancient Roman gladiators reportedly drank beetroot juice before combat for strength and stamina — long before science identified the nitrate-nitric-oxide pathway. British sprinters at the 2012 London Olympics famously trained on beetroot juice after the mechanism was confirmed, kicking off a global endurance-sports trend.
Remedies that use Beetroot
Nitric oxide for blood flow and blood pressure
Strong evidenceBetalain antioxidants for inflammation
Moderate evidenceNitric oxide boost for energy and stamina
Strong evidenceNitric oxide booster for pre-workout endurance and stamina
Moderate evidence