Beetroot: Nitrate, Sport and Nutrients

Hardly any vegetable has made such a career leap in recent years — from side dish to athlete's favorite — as beetroot. Pro cyclists knock it back as a shot, runners swear by the concentrated powder, and the word "nitrate" pops up in every other pre-workout. But what's really behind the dark red root, how does the much-cited nitrate mechanism actually work — and who does reaching for beetroot really pay off for?

What is beetroot — and what's in it?

Beetroot (also called beet or table beet) is the swollen root of a cultivated form of the common beet. It owes its intense color to betalains, a group of plant pigments found in this form in only a few foods. Nutritionally, the root is an interesting package: it's low in calories, rich in fiber, and brings along several nutrients for which the EU permits official claims.

The actual reason for the sports hype, though, is a natural component that was long viewed rather critically: nitrate. Beetroot — together with leafy vegetables like arugula, spinach and chard — is among the most nitrate-rich vegetables there are. And it's precisely this nitrate that puts beetroot at the center of sports research.

The nitrate mechanism: what happens in the body

Nitrate itself is initially unspectacular. It only becomes interesting through a multi-step conversion process in the body, often described as the nitrate–nitrite–nitric oxide pathway. Simplified, it works like this: bacteria on the tongue convert part of the ingested nitrate into nitrite. From nitrite, the body can then form nitric oxide (NO) — a signaling molecule involved in regulating blood vessels.

Because this pathway runs through oral bacteria, there's a practical rule of thumb from research: using antibacterial mouthwash or brushing your teeth vigorously right after a beetroot shot interrupts the first conversion step. That's a vivid example of how closely diet, the microbiome and metabolism are interlinked here.

Important for an honest assessment: how much NO actually ends up being formed, and how noticeable that is in everyday life, varies considerably from person to person. Training status, baseline supply and individual physiology all play a major role. Beetroot, then, isn't a switch you flip, but one building block in a complex system.

What's interesting is that this dietary NO pathway works independently of a second, long-known pathway the body also uses to form it. Eating nitrate-rich vegetables is therefore a kind of natural additional route — which also explains why beetroot gets so much attention in research. In practice, though, that doesn't mean more is automatically better: the conversion process has its own limits, and a very high intake doesn't produce a linearly increasing benefit.

The relevant nutrients in detail

Folate

Beetroot is a good plant-based source of folate, the natural form of folic acid. Clearly formulated claims are approved in the EU for this nutrient. Specifically: folate contributes to normal blood formation and has a role in the process of cell division. Especially in a plant-focused diet, the root is therefore a sensible building block.

Potassium

The root also supplies potassium, a mineral that's relevant for athletes anyway. For potassium, the EU permits the claim: potassium contributes to normal muscle function and to the maintenance of normal blood pressure. Anyone who sweats heavily over the course of the day loses electrolytes — we go into why the interplay of minerals matters in training in our guide on electrolytes, magnesium and potassium in sport.

Fiber and betalains

As a root vegetable, beetroot brings plenty of fiber, which contributes to normal digestion. The color-giving betalains are an interesting field of study from a nutritional-science perspective — but here's the caveat: there are no approved health claims for these plant compounds, so we describe them purely as a natural component of the root, not as a promise of effect.

Who is beetroot interesting for?

Beetroot is celebrated loudest in endurance sport — among runners, cyclists, rowers and triathletes, in other words wherever oxygen economy matters. That explains why it comes up so often around competition preparation. But even outside the target group of competitive sport, the root is a recommendable everyday vegetable: nutrient-dense, seasonal, well available regionally, and versatile.

Anyone who wants to use beetroot specifically around training quickly runs into the question of the right timing. Whether supplementation makes more sense before or after depends on your goal — we give general guidance on this in our article supplements before or after sport. And for the phase after exertion, when the body can make especially good use of nutrients, it's worth looking at nutrients for recovery after sport.

Beetroot in everyday life: juice, powder or fresh root?

In practice, you'll encounter beetroot in three forms, which differ in handling and concentration.

The fresh root is the cheapest and most complete option — with all the fiber and the full range of nutrients. Grated raw into a salad, cooked as a side dish, or roasted in the oven: in terms of taste it's more flexible than its reputation suggests. Downside: you'd need to eat a fairly large amount to reach the nitrate dose of a concentrate.

Beetroot juice and the small shots are the form best known from sport. They deliver a concentrated, easily plannable amount — practical when it comes to a targeted portion before exertion.

Beetroot powder, finally, is the most shelf-stable and easiest-to-dose option. It can be stirred into water, smoothies or shakes and makes you independent of fresh produce. For all concentrated products, the rule is: pay attention to origin and clean processing, since root vegetables can carry varying levels of contaminants depending on cultivation. Transparent quality information and lab testing are a sensible selection criterion here.

A small note that shouldn't alarm anyone: in some people, urine or stool turns reddish after eating beetroot. This is a harmless property of the betalains (called beeturia) and no cause for concern.

Honestly assessed: what's established — and what isn't

Let's keep talking plainly. What's established and officially recognized are the contributions of the individual nutrients: folate for blood formation, potassium for muscle function and normal blood pressure, fiber for digestion. These aren't marketing promises but EU-vetted claims — though they refer to the nutrients, not to beetroot as a miracle cure.

The effect of nitrate on athletic performance is the subject of intensive research, but the results are mixed and highly dependent on the individual case. Trained endurance athletes often respond differently than untrained people, dose and timing play a role, and some studies simply show no clear benefit. If you're hoping for a guaranteed leap in performance, keep your expectations realistic. Beetroot is an interesting building block — not a replacement for training, sleep and a balanced diet.

If you're generally open to experimenting with natural energy in sport, cordyceps and its traditional role for energy and sport is another fascinating area to explore. And one general piece of advice always applies: anyone with pre-existing conditions, taking medication (such as blood pressure medication), or feeling unsure should discuss regular consumption of concentrated beetroot products with a doctor first.

Frequently asked questions (FAQ)

How much beetroot should you eat per day?

There's no fixed recommendation — beetroot is a normal food. As part of a varied diet, one portion a day is entirely unproblematic. With concentrated juices or powders, it's best to stick to the serving recommendation on the particular product and start on the low side to test tolerability.

Is raw or cooked beetroot better?

Both have their place. Raw tends to retain more of the heat-sensitive folate, while cooked beetroot is easier to digest and milder in taste for some people. If you want the full nutrient range, simply combine both preparation methods over the week.

Why shouldn't you brush your teeth right after beetroot juice?

The first step of nitrate conversion happens via bacteria in the mouth. Antibacterial mouthwash or very thorough brushing right afterward can disrupt this step. If you don't want to interrupt the natural conversion pathway, simply wait a while — though for plain nutrient absorption, it makes no difference.

Does beetroot really discolor urine — is that dangerous?

For some people, yes: urine or stool can turn reddish temporarily. This is called beeturia, it's completely harmless, and it goes away on its own. If you're still unsure, or the discoloration occurs without eating beetroot, have it checked by a doctor.

Can anyone take beetroot products?

For most people, beetroot as a food is unproblematic. Anyone prone to kidney stones should keep the high oxalate content in mind, and anyone taking medication or with pre-existing conditions should discuss regular, concentrated consumption with a doctor beforehand.

Conclusion

Beetroot is more than a sports trend: it's a nutrient-dense, everyday-suitable vegetable with clearly documented nutrient contributions and a fascinating, but individually variable, nitrate mechanism. As a fresh root, juice or powder, it fits into almost any diet. If you use it, keep your expectations about the performance effect realistic and pay attention to quality — then the dark red root is an honest, sensible addition.