Hormonal
Beetroot juice supplementation improves cardiorespiratory endurance in athletes by increasing nitric oxide bioavailability, which enhances blood flow, mitochondrial efficiency, and exercise economy, particularly in normoxic conditions.
If you are a trained endurance athlete, consuming beetroot juice providing 5-8 mmol of nitrate 2-3 hours before exercise may improve your efficiency and time to exhaustion, particularly in normal oxygen conditions. However, do not expect guaranteed results, especially if you are training at high altitude or consuming caffeine simultaneously, as these factors may negate the benefits.
Beetroot juice increases levels of nitric oxide (NO), which serves multiple functions related to increased blood flow, gas exchange, mitochondrial biogenesis and efficiency, and strengthening of muscle contraction. These biomarker improvements indicate that supplementation with beetroot juice could have ergogenic effects on cardiorespiratory endurance that would benefit athletic performance.
Why this rating
Systematic review of 23 studies, but results are mixed/controversial, especially in hypoxia.
Source
Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
Raúl Domínguez et al. · Nutrients · 2017
DOI 10.3390/nu9010043
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