The Benefits of Beets for Athletes: Performance, Physiology, and Nutritional Solutions

The integration of plant-based functional foods to optimize athletic performance is a major area of research in sports nutrition. Among these superfoods, red beetroot has now established itself as an essential benchmark, validated by leading scientific bodies such as the International Olympic Committee (IOC). Once limited to traditional cuisine, beetroot underwent a rapid commercial transition, evolving from a niche ingredient for knowledgeable endurance athletes into a major functional component of performance nutrition and overall cardiovascular health.

What are the nutritional benefits of beetroot for athletes?

Beetroot's reputation in sports nutrition is based on its exceptional nutritional density. This root vegetable is a rich source of bioactive compounds, essential vitamins, and minerals that work together to support athletic performance and overall health.

Beyond these nutrients, beetroot's characteristic purple color is due to betalains (primarily betanin), nitrogen-containing plant pigments with remarkable antioxidant and anti-inflammatory properties. During intense physical exertion, oxygen consumption increases dramatically, generating increased production of free radicals and inducing oxidative stress. Betalains neutralize these unstable molecules, thereby protecting cellular integrity, limiting muscle damage, and reducing markers of inflammation such as C-reactive protein.

How does beetroot improve performance and muscle strength?

The main benefit of beetroot for athletes lies in its exceptional nitrate content, which triggers a cascade of beneficial physiological transformations.

The nitric oxide metabolic pathway

After ingestion, Dietary nitrates begin a well-known biochemical conversion pathway:

• Oral conversion: Nitrates are absorbed in the digestive tract and then concentrated in the salivary glands. When saliva is secreted, anaerobic bacteria on the surface of the tongue reduce nitrates NO3 to nitrites (NO2.

• Systemic conversion: Once swallowed, these nitrites are converted into nitric oxide (NO) by gastric acidity and pass into the bloodstream and then into muscle tissue, particularly under conditions of relative hypoxia and mild acidosis induced by exercise.

The use of antiseptic mouthwash or antibacterial chewing gum destroys the oral flora needed for this first conversion step, thereby canceling out nearly all of beetroot's effects.

The shift toward mitochondrial efficiency

Historically, the scientific community attributed beetroot's beneficial effects solely to an overall increase in blood flow to active muscles, thanks to the vasodilatory properties of nitric oxide. However, rigorous clinical research, notably conducted by Penn State University, has demonstrated that beetroot does not significantly increase overall muscle blood flow during exercise.

The beneficial effect of beetroot is instead explained by a remarkable improvement in the efficiency of mitochondria, the energy powerhouses of our cells. Nitric oxide acts as a regulator of mitochondrial respiration, enabling the synthesis of adenosine triphosphate (ATP) while consuming less oxygen for a given level of effort. Muscles thus become more energy-efficient, reducing the oxygen cost of exercise, delaying lactic acid accumulation, and postponing fatigue.

The benefits of beetroot for muscle strength and power

If beetroot has historically been an ally of endurance sports, it is just as relevant for strength and bodybuilding athletes. Nitric oxide improves calcium release and reuptake in the sarcoplasmic reticulum (a specialized structure found inside muscle cells. Its primary role is to store and release calcium (Ca²⁺), an essential element for muscle contraction), thereby optimizing the contractile efficiency of skeletal muscle fibers, particularly type II (fast-twitch) fibers involved in explosive efforts. Consumption of standardized beetroot juice significantly increases muscle contraction velocity (+6.5%), peak power (+19.5%), and the total volume of repetitions during high-intensity exercises such as the bench press (+9.4%).

What does the science say? Decoding the 2026 meta-analysis

A meta-analysis published in the journal Frontiers in Nutrition (updated in July 2026) synthesized data from 33 controlled clinical studies to quantitatively assess the impact of beetroot juice on aerobic and anaerobic performance.

The meta-analysis also highlighted important modifying factors that guide athletes' nutritional strategy :

• Athlete profile: Gains in anaerobic performance (HIS) are more pronounced among amateur athletes, while professionals in individual sports respond more selectively, showing increases in VO2max mainly after acute intake of specific formulations.

• Choice of formulation: Improvements in mean power output (MPO) are closely correlated with the use of beetroot juice or concentrate providing a precise nitrate intake. Conversely, improvements in VO2max also respond very well to fresh, homemade formulations.

• Identified limitations: The authors highlight small sample sizes in certain subgroups, the lack of long-term studies on the safety of massive nitrate supplementation, and the lack of precise data for establishing a strict dose-response relationship.

What are the dangers, contraindications, and side effects of beetroot?

Although beetroot is a natural and healthy food, intensive consumption in supplement form requires some precautions.

Discoloration of the urine and stool

This is a common and completely harmless phenomenon characterized by pink to dark red discoloration of the urine or stool. This reaction is simply due to the renal and intestinal elimination of betanin, the purple pigment in beetroot, and poses no health risk.

The risk of kidney stones (oxalates)

Beetroot is particularly rich in oxalates, chemical compounds that can bind with calcium in the urinary tract. People prone to calcium oxalate kidney stones or predisposed to kidney stones should consume beetroot in moderation and seek advice from a healthcare professional.

Drug interactions and low blood pressure

By increasing nitric oxide production, beetroot promotes the dilation of arterial walls and induces a clinically significant decrease in blood pressure (approximately -3.5 to -8 mmHg). While this effect is excellent for overall cardiovascular health, athletes who already have low blood pressure or are taking antihypertensive medication should exercise caution. A cumulative effect is possible, potentially causing dizziness or excessive fatigue during postural changes.

Gastrointestinal problems during exercise

In the form of highly concentrated raw juice, beetroot may irritate sensitive digestive membranes. Consumed in large quantities just before intense training, fresh juice may cause nausea, bloating, or accelerated bowel movements, which can impair performance.

Raw or cooked beetroot: which is the better option for performance?

The way beetroot is prepared affects both its digestive tolerance and the preservation of its valuable nutrients.

• Raw beetroot (and fresh juice): This option ensures optimal preservation of water-soluble vitamins (especially vitamin C) and heat-sensitive antioxidants such as betanin. This is the preferred form for maximizing the antioxidant effect and raw nitrate intake. However, the tough fibers in raw beetroot are difficult to digest and may irritate the digestive tract during exercise.

• Cooked beetroot: Cooking softens the vegetable's fibrous structure, making it much more tender and digestible. It is ideal for sensitive stomachs. To preserve as many nitrates and minerals (potassium, magnesium) as possible, gentle steaming should be favored over prolonged boiling in water, as the latter causes the active compounds to leach into the cooking liquid.

An innovative, easily digestible energy solution: Mulebar's Strawberry-Redcurrant-Beetroot compote

Drinking large volumes of beetroot juice before or during prolonged exercise (such as a marathon, triathlon, or ultratrail) has obvious practical limitations: a pronounced earthy taste causing nausea, logistical bulk, and digestive discomfort due to the influx of liquid into the stomach compressed by exertion.

To solve this complex equation, sports nutrition science is turning to synergies of natural, easily digestible ingredients. Modern research has shown that carbohydrate absorption during exercise is optimized by combining different sources of sugar (such as glucose and fructose in an ideal 2:1 ratio), making it possible to achieve a high oxidation rate (up to 90 g of carbohydrates per hour) while minimizing intestinal discomfort.

It is within this commitment to naturalness and performance that the energy compote from French sports nutrition brand Mulebar was developed, designed to meet the physiological demands of endurance sports.

A 100% natural synergistic formula

Mulebar's Strawberry Redcurrant Beetroot Energy Compote skillfully combines two red fruits and beetroot to offer an outstanding antioxidant and energy profile :

• Brown rice syrup (56%): Derived from the natural fermentation of rice, this syrup provides a steady supply of glucose with a high glycemic index, ensuring a gradual release of energy to support exertion without causing insulin spikes followed by reactive fatigue.

• Strawberry purée (15%): A natural source of vitamin C and powerful antioxidants, it provides a refreshing fruity note that is especially appreciated during physical exertion.

• Redcurrant purée (15%): Rich in organic acids, it provides a subtle acidity that awakens the taste buds, prevents a pasty-mouth sensation and breaks the monotony of sweetness during long efforts.

• Red beetroot purée (14%): It provides a natural and stable source of organic nitrates to optimize muscle oxygenation and delay the onset of fatigue, while giving the compote its intense red colour.

Ease of use and tolerance during exercise

Unlike thick, sticky classic gels, this compote has a smooth, digestible texture that goes down easily, even when the heart rate is high. Packaged in a soft pouch fitted with a resealable cap (Gualapack technology), it allows intake to be split into several portions. This gradual intake (for example, every 15 to 20 minutes) prevents overloading the stomach and helps prevent gastrointestinal discomfort.

A practical tip from hands-on experience: consume a Strawberry-Redcurrant-Beetroot compote fifteen minutes before the start of an event. This simple protocol saturates the body with nitrates and kick-starts carbohydrate stores in an extremely digestible way, without weighing down the stomach before the first climbs. During exercise, alternating with energy gels or energy bars helps vary nutrient intake and maintain a steady pace all the way to the finish line.

Conclusion

Red beetroot is emerging as one of the strongest and best-documented natural nutritional tools for improving sports performance, both aerobically and anaerobically. By optimizing oxygen efficiency at the heart of the mitochondrion and protecting cells with its antioxidant pigments, it provides a valuable performance boost. To reconcile these major scientific benefits with the digestive demands of intense exercise, innovative nutritional formats combining energy-rich fruit purées and beetroot are emerging as a promising strategy for athletes concerned about their performance and digestive well-being.

This is for informational purposes only. For medical advice or diagnosis, please consult a healthcare professional.

Answers to athletes' frequently asked questions about beetroot

When should you drink beetroot juice before exercising?

To fully benefit from beetroot's effects, the timing of intake is crucial. Peak plasma nitrite concentration generally occurs between 2 and 3 hours after ingestion, with peak effectiveness measured precisely at 2.5 hours. This is the time window in which intake should be scheduled before a training session or competition.

How much beetroot juice should you consume to be effective?

Clinical protocols recommend a minimum dose of 400 mg of nitrates per serving to induce a significant ergogenic effect. In practice, this corresponds to consuming 250 to 500 ml of regular beetroot juice for a training session, and up to 400 to 600 ml before an important competition.

Should you undergo a beetroot juice loading phase before a competition?

A single acute dose already shows real benefits for exercise efficiency and power. However, several studies suggest that a cumulative effect develops when beetroot is consumed during a loading phase for 5 to 12 consecutive days before a sporting goal. Due to the lack of long-term scientific data on intensive nitrate consumption, it is advisable to limit loading phases to a maximum of two consecutive weeks.

Is beetroot beneficial for the liver and digestion?

Beetroot contains betaine, a bioactive compound with remarkable hepatoprotective effects that helps prevent fat accumulation in liver cells (steatosis). In addition, its richness in soluble and insoluble dietary fiber supports the gut microbiota, promoting the production of anti-inflammatory molecules by colonic bacteria and regulating bowel movements.