TL;DR
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. Dietitian Theresa Gentile says products differ in nitrate content, and research commonly uses a dose taken two to three hours before exercise.
A 2026 review of 33 studies involving 519 professional and amateur athletes found that beet juice may modestly improve aerobic capacity, high-intensity exercise performance and power output. The findings, reported by Fit&Well, suggest a potential benefit for some workouts, but do not show that every beet drink or serving will produce the same result.
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The review combined research across different sports and athlete groups. Its authors reported modest improvements in aerobic capacity and somewhat larger, though still modest, improvements in anaerobic performance and power. Fit&Well described the results as consistent across the included studies, but the source does not provide study-by-study results or details of how the review judged consistency.
Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told Fit&Well that beet juice contains dietary nitrate. The body converts nitrate into nitric oxide, which can widen blood vessels and affect blood flow. Gentile said this process may support oxygen use by muscles and exercise performance; the proposed mechanism is not a guarantee of a noticeable effect for an individual.
Gentile said many studies use about 5–9 millimoles of nitrate, or roughly 300–600 milligrams. She also cited newer evidence suggesting that 8.3–16.4 millimoles, around 515–1,017 milligrams, may yield greater performance benefits. These are ranges discussed by the dietitian, not a universal prescription. The nitrate content of ordinary juice and retail shots can vary, so the label and product composition matter.
Potential Gains Depend on the Dose
The findings matter because they point to possible benefits beyond long-duration endurance exercise. The review reported that power output and high-intensity performance also improved modestly, which may be relevant to people doing short, intense efforts as well as steady aerobic training. The results do not establish that beet juice is necessary for training or that it will improve performance for everyone.
For readers considering a product, the practical issue is that nitrate content varies. Gentile told Fit&Well that sports-specific shots are more likely to provide a standardized amount than ordinary grocery-store shots, but products differ. The review supports a possible performance effect under studied conditions, not a blanket claim that any beet drink will boost a workout.
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How Nitrate Fits the Research
Aerobic activity, such as steady running, swimming or brisk walking, relies mainly on oxygen to produce energy. Anaerobic efforts involve short, intense activity such as sprinting. Fit&Well’s account of the review says beet juice was linked to modest changes in both categories, with power among the notable findings.
Dietary nitrate is also found in vegetables including arugula and spinach. Gentile told Fit&Well that nitrate-rich foods may support blood-vessel function and modestly lower blood pressure, particularly in people with hypertension. She also said more research is needed on long-term beet juice use and whether supplementation adds benefits beyond a healthy, vegetable-rich diet.
“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
Individual Results Remain Uncertain
The available report does not identify the review’s authors, journal, publication date, or the methods used to assess the 33 studies. It also does not give effect sizes for each sport or explain how results varied by age, fitness level, health status or product. The stated findings are modest group-level effects; they do not predict how much, if at all, a particular person’s performance may change.
The best dose is not settled. Gentile cited both a commonly studied range of 300–600 milligrams of nitrate and newer evidence suggesting a higher range may produce greater effects. The source does not establish that the higher dose is appropriate or safe for every person. Long-term use and benefits beyond a vegetable-rich diet also need further study.
Dose and Timing Need Testing
For anyone interpreting the findings, the next step is to check product information rather than assume that all beet juice or shots deliver a research-level nitrate dose. Gentile’s guidance, as reported by Fit&Well, is to take a suitable dose about two to three hours before exercise; some studies also used daily intake for at least three days before an event. Those approaches are research context, not individualized medical advice.
Further research would need to clarify which athletes benefit most, what dose works best across products and sports, and whether repeated use offers lasting advantages. The source does not report a specific forthcoming study or milestone, so the timing of additional evidence is unknown.
Key Questions
What did the 2026 review find?
It pooled 33 studies involving 519 athletes and reported modest improvements in aerobic capacity and somewhat larger, still modest, changes in high-intensity performance and power output.
How much nitrate did the research commonly use?
Dietitian Theresa Gentile told Fit&Well that many studies use 5–9 millimoles, about 300–600 milligrams. She also cited newer evidence suggesting a higher range may produce greater benefits. The right amount is not established for every person or product.
When should beet juice be taken before a workout?
Gentile said research commonly suggests taking it two to three hours before exercise. Some studies also examined daily use for at least three days before an event.
Will any beet juice provide the same effect?
No. The source says nitrate levels can vary among ordinary juices and shots. Gentile said sports-specific shots are more likely to provide a standardized amount, but consumers should check the product’s nitrate information.
Does beet juice replace a healthy diet or training?
The review does not show that beet juice replaces either. Gentile said more research is needed to determine whether routine supplementation offers additional benefits beyond a healthy, vegetable-rich diet.
Source: rss
