# Beetroot in Sport: Dietary Nitrate and Nitric Oxide

> Beetroot is one of the richest natural sources of dietary nitrate. What sports nutrition research has found about the nitrate-NO pathway and what freeze-dried beetroot powder can deliver.

Beetroot has established itself in sports nutrition as a performance-enhancing substance. Many endurance athletes and Olympic teams use the benefits, which are based on its high content of dietary nitrate. But how exactly does this mechanism work and what scientific findings support its use?

## Dietary nitrate as a performance booster

Beetroot is one of the **most nitrate-rich plants** of all, with values of 250-500 mg of nitrate per 100 g fresh weight. Although spinach, arugula and celery also contain nitrate, they are rarely consumed in the quantities relevant for sport. The nitrate contained in beetroot is converted in the body into **nitric oxide (NO)**, an important messenger for blood vessel dilation and the efficiency of muscle work.

## The nitrate-NO metabolic pathway

The conversion of dietary nitrate (NO₃⁻) into nitric oxide (NO) takes place in two steps. First, **bacteria on the tongue** reduce the nitrate to nitrite (NO₂⁻). This process is crucial; antibacterial mouthwash can interrupt it. The nitrite is then reduced to nitric oxide in the stomach and bloodstream, especially under **low-oxygen conditions** such as intense muscle work. NO dilates the blood vessels, improves blood flow to the muscles and increases mitochondrial efficiency, which lowers oxygen consumption and boosts performance.

## Scientific evidence and practical use

Studies, including a meta-analysis by Hoon et al. (2014), show that dietary nitrate can **improve endurance performance by 1-3%**. For a 10 km run, that corresponds to a time saving of 20-40 seconds. The effects are particularly pronounced during altitude training or under oxygen deprivation. For optimal effect, a dose of 400-500 mg of nitrate is recommended, about 2-3 hours before training or competition. It is important to avoid antibacterial mouthwash before taking it.

Freeze-dried beetroot powder is a practical alternative to juice, since it better preserves the nitrate content and the bioactive pigments and allows more precise dosing.

**[WOO® Beetroot Powder](/en/shop/woo-beetroot-powder-bag)** is a certified organic, freeze-dried product with no additives, offering a concentrated form of nitrate-rich beetroot. Available in our shop.

## Frequently asked questions

**How does beetroot work in the body?**
Beetroot contains a lot of nitrate, which is converted into nitric oxide in the body. Nitric oxide dilates the blood vessels, improves blood flow to the muscles and increases the efficiency of oxygen use.

**When should I take beetroot for sport?**
The optimal time is 2-3 hours before training or competition. At that point, nitrite levels in the blood reach their peak, which maximizes the performance-enhancing effects.

**Can I also use beetroot as a powder?**
Yes, freeze-dried beetroot powder is an effective alternative to juice. It preserves the nitrate content and the bioactive pigments well and allows easy, precise dosing.

## Sources
Hoon et al. (2014), European Journal of Applied Physiology - The effect of nitrate supplementation on exercise performance in healthy adults.
Jones (2014), Sports Medicine - Dietary nitrate and physical performance.
Lundberg et al. (2008), Nat Rev Drug Discov - The nitrate-nitrite-nitric oxide pathway in physiology and therapeutics.

*WOO® Beetroot Powder in the NEMAPO Shop.*