Supplement Series #2 – Nitrates

Last week I was lucky enough to listen to an amazing webinar from Professor Andrew Jones, about all the latest research surrounding Nitrates; or as it is more commonly known, beetroot juice.

Many athletes are already using beetroot juice, particularly for endurance events. What is exciting is that emerging research shows benefits beyond endurance sport alone. Let’s take a closer look.

What Are Nitrates and Why Are They Beneficial?

Nitrates are naturally found in many fruits and vegetables, particularly green leafy vegetables.

One source, however, has been extensively studied in the research: beetroot. Beetroot juice has evolved from a homemade option into a convenient, concentrated supplement shot now widely available.

When nitrates are consumed, they are converted in the body to nitrites and then to nitric oxide.

Nitric oxide causes vasodilation, meaning blood vessels widen. This improves blood flow, reduces blood pressure and allows more oxygen to be delivered to working muscles. Improved oxygen delivery has been shown to reduce the energy cost of exercise, meaning the body can perform the same work using less energy.

In addition to improved efficiency, exercise tolerance and the ability to push harder for longer have also been shown to improve with nitrate supplementation.

Who Can Benefit From Nitrate Supplementation?

Early research focused primarily on endurance athletes and strong benefits have been consistently observed in this group.

More recent studies, however, show benefits for:

• Team sport athletes

• High-intensity intermittent exercise

• Sprint performance and muscle power

There is also emerging research exploring the role of nitrates in improving exercise capacity in older adults.

All of this from a naturally occurring food source highlights just how powerful food-based supplements can be.

How Much Should You Take?

Most concentrated beetroot shots are around 70 mL and contain approximately 6–8 mmol of nitrates, which has been shown to be an effective dose.

This amount could also be obtained from roughly half a litre of standard beetroot juice, but this volume is often impractical and poorly tolerated before training or competition.

When Should You Take Beetroot Juice?

Nitric oxide levels peak around 2 to 3 hours after consumption, so beetroot juice is best taken within this window before an event.

Research also suggests athletes may benefit from:

• 3 to 5 days of supplementation leading into an event

• An additional dose on competition day

Some emerging evidence supports topping up with a smaller dose during endurance events. This may be considered if well tolerated and practised in training.

Who Benefits the Most?

Interestingly, research suggests that recreational athletes may benefit more from nitrate supplementation than highly trained elite athletes.

As training status increases, the relative performance gain from beetroot juice appears to decrease. This makes nitrate supplementation particularly relevant for recreational and sub-elite athletes looking for a legal, evidence-based performance edge.

Practical Considerations

As with all supplements:

• Never trial beetroot juice for the first time on race day

• Always practise timing and dosage during training

• Be mindful of individual gut tolerance

Food-based supplements still require planning and practice to be effective.

Key Takeaways on Nitrates

Nitrate supplementation, most commonly via beetroot juice, can improve exercise efficiency, oxygen delivery and tolerance to high-intensity or endurance exercise.

When used correctly, it is a safe, evidence-backed option that may support performance, particularly for recreational and team sport athletes. As always, supplements should complement, not replace, a strong nutrition foundation.

Nitrates are just one option within performance nutrition. If you’re interested in learning about another well-researched supplement used to support strength, power and high-intensity training, check out our next supplement article on creatine and how it may fit into your nutrition plan.