Mixed evidenceother
Beetroot (Dietary Nitrate) for Low Stamina
Nitrate-derived nitric oxide reduces the oxygen cost of submaximal exercise and improves muscle contraction efficiency, extending time to exhaustion.
How strong is the research?
Mixed evidence
For high-intensity interval and sprint-interval training specifically, beetroot supplementation had a trivial, non-significant effect on mean power output (Hedges' g -0.05, p=0.69) and peak power output (g=0.08, p=0.47); a small benefit appeared only for distance covered in one repeated-sprint test.
How much to take
300–600 mg