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A 2026 review pooling 33 studies of 519 professional and amateur athletes found beet juice was associated with modest improvements in aerobic capacity and somewhat larger, though still modest, gains in high-intensity performance and power. Dietitian Theresa Gentile says dose and timing matter; the review does not establish that every beet drink will help every exerciser.
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 somewhat larger, but still modest, gains in high-intensity performance and power. The findings suggest a possible workout benefit, but they do not mean that any beet drink will produce the same effect: experts say nitrate dose and timing are important, and product nitrate levels can vary.
The review brought together research involving athletes in a range of sports. Its authors reported that beet juice modestly improved aerobic capacity, while effects on anaerobic performance and power output were somewhat larger but remained modest. The source report says findings were consistent across the studies, though it does not give individual study results or explain how the researchers assessed consistency.
Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, explained that beetroot contains dietary nitrate, which the body converts into nitric oxide. Gentile said nitric oxide can widen blood vessels and improve blood flow, potentially supporting oxygen use by muscles, muscle contraction and resistance to fatigue. These are proposed ways the supplement may affect performance, not proof that every person will experience a noticeable change.
For a possible performance effect, Gentile cited research doses of 5–9 millimoles of nitrate, or about 300–600 milligrams. She also pointed to newer evidence suggesting 8.3–16.4 millimoles, about 515–1,017 milligrams, may yield greater benefits. The amount in ordinary juice varies with the beets and processing, so Gentile said sports-specific shots are more likely to provide a standardized dose. She recommended taking beet juice two to three hours before exercise, when nitrate conversion is expected to be near its peak.
What the Performance Gains May Mean
The findings matter to people looking for nutrition strategies to support training, but the reported effects are modest rather than dramatic. The review suggests beet juice may be relevant not just to sustained aerobic activities such as running or rowing, but also to short, intense efforts where power output matters. That broader possibility is notable because the strongest reported effects were not limited to endurance.
For consumers, the practical issue is whether a product contains enough nitrate and whether its timing fits a workout. A small shot may be easier to take than a large serving of juice, but a product’s label and formulation matter more than the word “beet” alone. The report does not establish that a supplement is necessary for recreational exercise or that the effects outweigh the benefits of a balanced diet and training plan.
The review also has limits for individual decision-making. It pooled findings from athletes with different sports and experience levels, and Gentile said benefits may be particularly relevant to recreationally active people. The supplied report does not provide enough detail to determine which athletes, training conditions or exercise protocols saw the clearest gains.
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How Nitrate Fits the Findings
Beets are a dietary source of nitrate. According to Gentile, the body converts nitrate into nitric oxide, a molecule involved in blood vessel function and blood flow. Researchers have examined whether that process can support exercise by helping muscles use oxygen more efficiently. The review summarized in Fit&Well connects beet juice supplementation with performance outcomes; the proposed biological pathway helps explain the interest but does not, by itself, establish the size of any workout effect.
The review included 33 studies and 519 athletes, both professional and amateur. That makes it a synthesis of existing research rather than a new trial in which all participants followed one shared protocol. The source report does not identify the review’s journal, authors, exact search methods or the amount of nitrate used in each included study, so readers cannot use the article alone to compare the underlying trials.
Gentile said some studies also found benefits when participants took beet juice daily for at least three days before an event. She described a single dose two to three hours before exercise as the most practical and consistently effective approach in the research she discussed. The report also notes that nitrate-rich vegetables such as arugula and spinach can be part of a diet, while Gentile said more research is needed on long-term supplementation and added benefits beyond a healthy, vegetable-rich eating pattern.
“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
What the Review Does Not Establish
The supplied report does not give the review’s full citation, exact publication date, study-by-study data, or details on how the authors rated evidence quality. It also does not specify a single effect size that readers can apply to their own workouts. Although the report says the findings were consistent, the size of any benefit for an individual remains uncertain.
It is also unclear which dose is best across different products and types of exercise. Gentile cited a commonly studied range and a higher range suggested by recent evidence, while warning that ordinary beet juice can contain widely varying nitrate amounts. The review does not show that all commercial shots match the doses used in research, nor that a higher dose will benefit every athlete.
Gentile said longer-term cardiovascular effects and the optimal routine dose need more research. The source material does not discuss possible side effects, medication interactions or suitability for people with health conditions. People considering concentrated supplements, especially those with existing medical conditions or taking medication, can ask a health professional for advice; ordinary foods and supplements should not be treated as replacements for medical care.
How Athletes Can Apply the Evidence
The immediate next step is to treat beet juice as a possible, modest performance aid, not a guaranteed boost. Anyone testing it can check the product’s stated nitrate content and compare it with the doses discussed by Gentile, while recognizing that the review does not establish a universally effective amount. For a one-time trial, the timing she cited is two to three hours before exercise.
Athletes may also encounter advice to take beet juice for several days before an event. Gentile said some studies found benefits from daily use for at least three days, but characterized the acute pre-exercise dose as the more practical and consistently effective strategy. The supplied report does not say whether researchers have identified one protocol that works best for every sport or training schedule.
Further research will be needed to clarify long-term use, the best dose for different people and activities, and whether supplementation adds measurable value beyond a diet that already includes nitrate-rich vegetables. Until more details are available, readers should interpret the review’s result within its stated limits: a pooled finding of modest average gains, not a promise of improved performance for every user.
Key Questions
Did the review find that beet juice improves workout performance?
The 2026 review pooled 33 studies involving 519 athletes and reported modest improvements in aerobic capacity, with somewhat larger but still modest effects on high-intensity performance and power. It does not establish that everyone who drinks beet juice will notice a benefit.
How much nitrate did the dietitian say was used in research?
Theresa Gentile cited a commonly researched amount of 5–9 millimoles, or about 300–600 milligrams of nitrate. She also noted evidence suggesting 8.3–16.4 millimoles, about 515–1,017 milligrams, may produce greater performance benefits. The appropriate amount can depend on the product and the evidence does not establish one dose for everyone.
When should someone take beet juice before a workout?
Gentile said research suggests taking it two to three hours before exercise. Some studies she cited also examined daily intake for at least three days before an event, but the report does not identify one schedule that works for every athlete.
Are ordinary beet juice and sports beet shots equivalent?
Not necessarily. Gentile said nitrate levels in ordinary beet juice and grocery-store shots can vary widely, while sports-specific shots are more likely to provide a standardized dose. Readers should not assume a product contains the research dose unless its nitrate content is stated.
Does the review show beet juice has long-term health benefits?
No. Gentile said more research is needed to determine the optimal long-term dose and whether routine supplementation adds benefits beyond a healthy, vegetable-rich diet. The exercise review described in the report does not establish long-term health outcomes.
Source: rss
