Beet Root Extract

What it does

Beet is rich in nitrate. Your body turns nitrate into nitric oxide, which helps open up blood vessels and move more blood and oxygen to working muscles. This can make hard efforts feel a little easier and may help you hold pace longer.

How much to take

Aim for about 500 mg of nitrate per serving. That usually comes from roughly 3–6 g of beet powder. Start on the low end to check your stomach tolerance.

When to take it

Take it 2–3 hours before training so nitrate has time to turn into nitric oxide. For big events, some athletes load daily for 3–6 days and still take a pre-event serving.

What to take it with

Pairs well with citrulline or L-citrulline. You can also take it with carbs or caffeine if those are part of your routine.

Possible side effects

 
• Harmless pink urine or stools
 
• Low blood pressure caution
 
• Mild stomach upset in some people

Notes

Nitrate content varies a lot between products. Pick one that lists the nitrate amount on the label.