other · for low stamina
Beetroot (Dietary Nitrate)
Lowers the oxygen cost of exercise, so you can keep going longer at the same effort.
Say that in clinical terms
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 sprint and interval training specifically, the effect was trivial and not significant.
2 papers read, 1 supporting, 1 against.
Tested as: beetroot juice or nitrate salts providing ~300-600 mg (5-10 mmol) nitrate, taken acutely 2-3 hours before exercise or daily for 3-15 days; larger umbrella data suggest thresholds of ≥6 mmol/day (~370 mg) for chronic protocols
How much to take
300–600 mg