Aspire guide
Supplements & Recovery
Supplements & Recovery manual
Beetroot Juice for Performance
How nitrate-rich beetroot foods may support running economy for some athletes.
Why this matters
How nitrate-rich beetroot foods may support running economy for some athletes.
Read time
5 min
Audience
Athlete + Coach
Use it for
Supplements & Recovery
Start here
Beetroot juice is optional; the race-day basics are not.
Coach prompt
Ask whether the athlete has a tested breakfast and fluid plan before discussing beetroot.
Print & share
Printable handout preview
One-page sheet
Beetroot Juice for Performance
Read time
5 min
Audience
Athlete + Coach
Start with the printable
Beetroot juice is optional; the race-day basics are not.
Best next move
Use it this week
Ask whether the athlete has a tested breakfast and fluid plan before discussing beetroot.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
How nitrate-rich beetroot foods may support running economy for some athletes.
Best use
Think endurance support, not instant magic
- Athletes get more from race breakfast and pacing if those are still weak.
- The longer the event, the more likely the discussion makes sense.
Timing
A drink only helps if the athlete knows when and how they use it
- Beetroot plans should be practiced well before competition.
- The product needs to fit the real morning schedule.
Gut check
Test tolerance before an important race
- A strong product is not useful if it upsets the stomach.
- Athletes who already race with nerves should rehearse carefully.
What Beetroot Can Do
Beetroot contains high levels of dietary nitrate (NO3-).
Beetroot contains high levels of dietary nitrate (NO3-).
In your body:
Result: Potentially better efficiency for some athletes, with individual response varying.
- Nitrate → Nitrite → Nitric Oxide (NO)
- Nitric oxide helps blood vessels relax
- This may support oxygen delivery
Timing
**Acute
** 2-3 hours before exercise
**Loading
** Multiple days leading up to event (some evidence this helps)
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Ask whether the athlete has a tested breakfast and fluid plan before discussing beetroot.
Source topics
Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary Nitrate and Physical Performance. Annu Rev Nutr. 2018;38:303-328. • Dominguez R, Cuenca E, Mate-Munoz JL, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. Nutrients. 2017;9(1):43. • Wylie LJ, Kelly J, Bailey SJ, et al. Beetroot Juice and Exercise: Pharmacodynamic and Dose-Response Relationships. J Appl Physiol. 2013;115(3):325-336.