Beetroot has long been regarded as a classic winter vegetable. Today, this purple root vegetable has established itself as a staple of sports nutrition. Its high nitrate content has been the subject of scientific research for years, particularly in endurance sports. No wonder: modern performance diagnostics has long since moved beyond simply seeking training stimuli to also exploring legal ways of making the body’s own systems work more efficiently.
Beetroot: From home remedy to performance booster
The nitrate contained in beetroot is converted into nitric oxide (NO) through several metabolic stages. This molecule dilates the blood vessels, improves blood flow to the muscles and increases oxygen supply during exercise. The largest scientific review to date on this topic now demonstrates that this mechanism works in practice, not just in theory.
The study: 33 studies, 519 athletes – a clear result
At the end of June 2026, Zhou and colleagues published an article in the specialist journal Frontiers in Nutrition A comprehensive meta-analysis of the effects of beetroot juice on sporting performance. To this end, the researchers analysed 33 controlled studies involving a total of 519 athletes.
Particularly noteworthy: the data showed an unusually high degree of consistency across all the studies. Statistical heterogeneity was very low, which is regarded in the scientific community as an indication of robust and reliable results.
Three key performance parameters were examined:
- Repetitive Sprint Performance (HIS)
- Mean Power Output (MPO)
- Maximum oxygen uptake (VO₂max)
In all three areas, beetroot supplementation resulted in statistically significant improvements. The authors therefore reach a clear conclusion: beetroot juice can be recommended as a natural dietary supplement for improving athletic performance.
What does this mean in practical terms for cyclists?
For cyclists, the findings are particularly interesting because they relate to several areas that are relevant to performance.
Better performance during prolonged periods of exertion
An improvement in VO₂max suggests that the body is able to utilise oxygen more efficiently. Every improvement in aerobic capacity counts, particularly during long climbs, marathon races or intensive training blocks.
Anyone who spends several hours in the saddle benefits from an optimised supply of oxygen to the working muscles. This does not automatically lead to higher average speeds, but it can help you manage the physical strain more efficiently.
Benefits of sprints and intervals
Equally interesting is the improvement in sprint and interval performance. Modern cycle races are no longer decided solely on the basis of pure endurance. Short bursts of power characterise almost every race:
- Attacks on the mountain
- Accelerating out of bends
- Intermediate sprints
- Intense VO₂max intervals in training
- Final sprints in the finish area
It was precisely in these areas that the meta-analysis revealed positive effects. This could explain why beetroot products have now become an integral part of many nutritional strategies within the professional cycling peloton.
Better recovery between sessions
Improving sprint recovery performance is of particular interest to cyclists who frequently undertake high-intensity efforts. This includes mountain bikers, cyclo-cross riders, gravel racers and road cyclists competing in mountainous races. Those who can recover their performance more quickly after a tough effort will be able to tap into that power again at the decisive moment in a race.
Why professional teams rely on beetroot
In professional cycling today, performance gains are often found in the finer details. Aerodynamics, nutrition, recovery and supplementation have long been part of the daily routine. Beetroot concentrate meets several requirements at once:
- natural origin
- scientifically proven effect
- WADA-compliant
- easy to use
- good tolerability
Particularly in Grand Tours such as the Tour de France, where top performances are required every day for three weeks, even small percentage points of improved performance can make all the difference.
The effects demonstrated in the study may not seem spectacular. Yet in elite sport, victory or defeat is often decided by just a few watts or seconds.
The most common mistake: using mouthwash afterwards
Interestingly, a seemingly harmless everyday mistake can significantly reduce the effectiveness of beetroot juice. The reason is that the conversion of nitrate to nitrite is initially carried out by specific bacteria on the tongue. Only then is the performance-enhancing nitric oxide produced.
Antibacterial mouthwashes destroy precisely these microorganisms. Anyone who uses antiseptic mouthwashes immediately before or after taking medication may lose much of the desired effect.
Five practical tips for use
1. Pay attention to the timing
It should be taken approximately 1.5 to 2.5 hours before exercise.
2. Avoid using mouthwashes
Do not use any antibacterial mouthwashes for at least one hour before and after taking this medicine.
3. Use regularly
Treatments lasting several days can enhance the effect, although even single doses produce measurable results.
4. Check the nitrate content
Not every product contains the same amount of nitrate. It’s worth taking a look at the nutrition information.
5. Choose certified products
Ambitious athletes should choose products that are, for example, included on the Cologne List.
Editor’s note
Although I’m not personally a fan of beetroot, the meta-analysis did surprise me, as it provides something that has become rare in sports nutrition: a surprisingly clear result. Whilst many dietary supplements are characterised by conflicting studies, the current evidence on beetroot paints a remarkably consistent picture.
However, anyone hoping for double-digit increases in watts is likely to be disappointed. The effects of a beetroot regimen are generally not spectacular and fall within the realm of ‘marginal gains’. It’s important to put this into perspective: beetroot is no substitute for structured training, good equipment or a well-planned competition diet. For ambitious cyclists who want to maximise their potential, however, beetroot juice is one of the few dietary supplements whose benefits are now well established.
Anyone looking for legal ways to boost their performance is likely to find this unassuming red tuber more effective than many significantly more expensive sports supplements.
Source: Zhou, J. et al. (2026): Effectiveness of beetroot juice on aerobic and anaerobic exercise performance: a systematic review and meta-analysis. Frontiers in Nutrition, Volume 13. DOI: 10.3389/fnut.2026.1844096.
Stefan Frey
Editor