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A 2026 review pooling 33 studies and 519 athletes found beet juice was associated with modest improvements in aerobic capacity, high-intensity exercise performance and power output. A dietitian cited by Fit&Well said nitrate dose and timing matter, but results are not a guarantee of better performance for every person.
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 high-intensity exercise performance, including power output. The findings, reported by Fit&Well, suggest beet juice may offer some athletes a small performance benefit, but they do not establish that every product or dose will have the same effect.
The review pooled research across a range of sports and participant levels. Its authors reported a modest improvement in aerobic capacity, with somewhat larger—but still modest—effects on anaerobic performance and power output. The source describes the results as consistent across the studies, though the available report does not provide individual study results or a detailed account of how the review assessed differences in methods.
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. Nitric oxide can widen blood vessels and affect blood flow and muscle oxygen use; these mechanisms may help explain the performance findings, but the review does not mean that a beet drink guarantees improved exercise results.
Gentile told the publication that research commonly uses 5–9 millimoles of nitrate, equivalent to about 300–600 milligrams. She said some newer evidence points to 8.3–16.4 millimoles, or roughly 515–1,017 milligrams, as a potentially more effective range. The nitrate content varies among products, so a drink’s volume alone does not show whether it matches doses used in studies.
What the Performance Findings Suggest
The reported effects could matter to people seeking a small, practical addition to exercise preparation, particularly recreationally active adults. The review’s strongest reported effects were not limited to steady endurance: it also found modest improvements in high-intensity performance and power output. That makes the results relevant to activities involving short bursts of effort as well as sustained aerobic exercise.
Still, “modest” is an important qualification. The findings do not show that beet juice can replace training, change outcomes for every athlete, or produce a noticeable boost in every workout. Individual responses, product nitrate levels and the exercise measures used in the studies may all affect what a person experiences. The source does not report the size of the effects in a way that allows readers to estimate a personal performance gain.
The findings also underline a practical issue: ordinary beet juice and specialty sports shots may differ in nitrate content. Any potential benefit depends on the amount of nitrate consumed, not simply on choosing a drink labelled as beet juice. The review is evidence about outcomes across studies, not a product endorsement.
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How Nitrate and Timing Fit In
Beets are a source of dietary nitrate. According to Gentile, the body converts nitrate into nitric oxide, a molecule involved in widening blood vessels. Researchers have examined whether these changes in blood flow and muscle oxygen use can support exercise. The review described in Fit&Well brings together findings from studies of athletes in different sports; it did not test one particular commercial product.
Gentile told Fit&Well that research commonly recommends consuming beet juice about two to three hours before exercise, when nitrate conversion is expected to be near its peak. She also cited studies in which daily intake for at least three days before an event was associated with benefits. These are reported research approaches, not a universal schedule established for every product or athlete.
The source notes that nitrate levels can vary in grocery-store shots and juice depending on the beets and processing. Gentile said some sports-specific shots provide a standardized dose, while others may not contain enough nitrate to match study conditions. The report gives no independent product testing or comparison of particular brands.
“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, speaking to Fit&Well
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Limits of the Evidence and Products
The source report does not supply the review’s full methods, study-by-study results, or exact effect sizes. It is therefore not possible from the report alone to determine how large the average performance changes were, how the researchers rated study quality, or whether the results differed by sport, age or training level. The review’s findings are described as modest and should not be treated as proof of a guaranteed benefit.
It is also unclear which nitrate dose is best for a particular person. Gentile cites both a commonly studied range and a higher range that some recent evidence may favour, while noting that product nitrate levels vary. The source does not establish the long-term effects of routine supplementation or whether it provides benefits beyond a healthy diet rich in vegetables. Gentile said more research is needed on those questions.
The report mentions possible cardiovascular effects, including blood-vessel function and modest blood-pressure reductions, particularly among people with hypertension. Those are claims attributed to Gentile, not a finding that beet juice treats a health condition. People considering a supplement for a medical reason should consult a qualified health professional.
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What Researchers Still Need to Establish
The next step is more research clarifying how effects vary by dose, timing, sport and participant characteristics, along with fuller reporting of the size and reliability of performance changes. Studies comparing standardized high-nitrate products with ordinary beet juice could also help explain whether product variation accounts for different results.
For now, the report’s practical takeaway is limited: research commonly uses a nitrate dose and a two-to-three-hour pre-exercise window, but labels and serving sizes do not guarantee that a product matches those conditions. Whether regular beet juice intake offers lasting benefits beyond a vegetable-rich diet remains unsettled, according to Gentile.
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Key Questions
Does beet juice improve workout performance?
A 2026 review of 33 studies found modest improvements in aerobic capacity and high-intensity performance, including power output. It does not show that every person will benefit or that results are guaranteed.
How much nitrate was used in the research?
Theresa Gentile told Fit&Well that many studies use 5–9 millimoles of nitrate, about 300–600 milligrams. She also cited newer evidence suggesting a higher range may produce greater performance benefits. Nitrate amounts vary by product.
When should someone drink beet juice before exercise?
Gentile said research suggests consuming it two to three hours before exercise. Some studies have also examined daily intake for at least three days before an event, but the report does not establish one schedule for everyone.
Are all beet shots equivalent?
No. Gentile said nitrate content can vary among grocery-store shots and ordinary beet juice, depending on the beets and processing. A product’s serving size alone does not confirm how much nitrate it contains.
Does beet juice have proven long-term health benefits?
The source reports Gentile’s view that nitrate-rich foods may support blood-vessel function and modestly lower blood pressure in some people, particularly those with hypertension. She said more research is needed on optimal long-term intake and benefits beyond a healthy, vegetable-rich diet.
Source: rss
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