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A 2026 review of 33 studies involving 519 professional and amateur athletes found beet juice was associated with modest improvements in aerobic capacity and somewhat larger, but still modest, gains in high-intensity performance and power. Dietitian Theresa Gentile says research commonly uses 300–600 mg of nitrate, taken two to three hours before exercise; product nitrate levels vary, and individual results are not guaranteed.
A 2026 review of 33 studies found that beet juice was associated with modest improvements in aerobic capacity and somewhat larger, though still modest, gains in high-intensity exercise performance and power among 519 professional and amateur athletes. The findings suggest a possible workout benefit, but they do not establish that every beet drink or dose will improve performance.
The review covered athletes from a range of sports and reported that results were consistent across the studies, according to the Fit&Well report. The researchers described the aerobic-capacity improvement as modest; the reported effects on anaerobic performance and power were somewhat larger, but also modest. The source does not provide the review’s full publication details, individual study results or exact effect sizes, so the size of the benefit cannot be quantified further here.
Registered dietitian nutritionist Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, told Fit&Well that beet juice contains dietary nitrate, which the body converts into nitric oxide. She said nitric oxide can widen blood vessels and improve blood flow, and may help muscle oxygen use and contraction. These are proposed explanations for the performance findings, not proof that beet juice will produce the same result for each person.
Gentile said research commonly uses 5–9 millimoles of nitrate, or about 300–600 milligrams. She also cited newer evidence suggesting 8.3–16.4 millimoles, or 515–1,017 milligrams, may yield greater performance benefits. The source does not establish one universally effective dose. Sports-specific shots may list a standardized nitrate amount, while ordinary juice and grocery-store shots can vary in nitrate content, according to Gentile.
Power Gains in the Review
The finding broadens the potential interest in beet juice beyond endurance exercise. The review reported its largest effect in power output, although the gains were still described as modest. That could be relevant to people doing short, intense efforts as well as those focused on steady aerobic activity, but the review does not show that beet juice replaces training or reliably changes an individual athlete’s results.
For readers, the practical takeaway is that product content and timing matter. A bottle labelled “beet” does not, by itself, confirm that it contains the nitrate amounts used in research. Checking the product’s nitrate information is more useful than assuming all juices and shots are equivalent. The reported dose ranges also underline that the evidence does not point to a single established prescription.
Gentile told Fit&Well that nitrate-rich vegetables, including beetroot, arugula and spinach, may also support blood-vessel function. She said more research is needed to determine an optimal long-term dose and whether routine beet juice supplementation adds benefits beyond a healthy, vegetable-rich diet. The exercise review should not be read as evidence that beet products treat a health condition.
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Nitrate, Dose and Timing
Beets contain dietary nitrate, which the body converts into nitric oxide. Gentile described nitric oxide’s possible role in blood-vessel widening and blood flow as a potential link between beet juice and exercise performance. The review, as summarized by Fit&Well, assessed performance outcomes; the source material does not provide enough detail to evaluate the methods or the strength of each proposed biological explanation.
For timing, Gentile said research suggests drinking beet juice two to three hours before exercise, when nitric oxide levels may be near their peak. She also cited studies in which people consumed it daily for at least three days before an event. She described a pre-exercise dose as the more practical and consistently effective approach in the available research, while noting that repeated use has also been studied.
The Fit&Well report places these findings amid social-media interest in beetroot, but popularity is not evidence of effectiveness. Its central evidence is the 33-study review, not the number of posts or hashtags. The source also says nitrate-rich foods may have cardiovascular effects, but that is separate from the review’s reported exercise-performance findings.
“Most research suggests consuming 5-9 mmol of nitrate (about 300-600 mg).”
— Theresa Gentile, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson, speaking to Fit&Well
Limits of the Available Evidence
The source material does not name the journal, authors or publication date of the 2026 review, and it does not give study-by-study results, effect sizes or details about how the review assessed the evidence. That limits independent assessment of how large the gains were and how they may differ by sport, training status or participant.
It is also unclear from the report how many participants benefited, whether some groups saw no change, or how the review accounted for differences in products, nitrate doses and exercise protocols. The findings describe average results across studies, not a promise that a particular person will improve. Gentile said ordinary beet juice and store-bought shots can have widely varying nitrate levels, making products difficult to compare without a stated amount.
The best long-term dose, the added value of regular supplementation over a vegetable-rich diet, and the extent of any benefits beyond exercise remain open questions, according to Gentile. People with health conditions or who take medication should ask a health professional before making supplement-like products part of a routine; the source does not provide specific safety guidance for those groups.
What Athletes Can Check
The next useful step for readers is to check whether a beet shot or juice lists its nitrate content, rather than relying on the product type or marketing. Gentile’s cited research ranges and two-to-three-hour timing offer context for interpreting the evidence, but they should not be treated as a personal prescription or a guarantee of results.
Further research will need to clarify dose, timing and longer-term use, including whether repeated supplementation adds meaningful benefit to an already balanced diet. The source gives no specific upcoming study, regulatory decision or follow-up date. For now, the reported evidence supports describing beet juice as a possible aid with modest average performance effects, while leaving individual response and the best routine unsettled.
Key Questions
Does beet juice improve workout performance?
A 2026 review of 33 studies reported modest improvements in aerobic capacity and somewhat larger, still modest, gains in high-intensity performance and power. The findings do not guarantee a benefit for every person.
How much nitrate did the studies use?
Dietitian Theresa Gentile said research commonly uses 5–9 millimoles of nitrate, about 300–600 milligrams. She also cited newer evidence using 8.3–16.4 millimoles, or 515–1,017 milligrams, that may produce greater benefits. The source does not establish one ideal dose for everyone.
When should someone drink beet juice before exercising?
Gentile said research suggests taking it two to three hours before exercise. Some studies also examined daily use for at least three days before an event, but the source describes a pre-exercise dose as the more practical and consistently effective strategy.
Are all beet juices and shots equivalent?
No. Gentile said nitrate content can vary widely in ordinary juice and grocery-store shots. Some sports-specific products provide a standardized amount, so readers should check the product’s stated nitrate content rather than assume all beet drinks match the research.
Are the benefits proven for everyone?
No. The review reported average findings across studies, while the source does not give individual response rates or exact effect sizes. The reported gains were modest, and the best long-term dose and added value over a vegetable-rich diet remain unclear.
Source: rss
