Team Canada stand-up paddleboard (SUP) athlete Caroline Cook has spent more than a decade using nitrate supplementation to support her performance at the highest level.
Fresh off competing at the ISA World Championships in Surf City, El Salvador, she sat down with Blonyx to talk about racing in challenging open ocean conditions and how she prepares for them—navigating some races as a deaf athlete without her cochlear implants, relying solely on sight to time her starts—and how products like Beet It Sport Nitrate 400 fit into her training and race-week routines.
You’ve been using Beet It off and on for over a decade. How did it first become part of your routine?
My mom has always been my biggest supporter. When I was a teenager, she did tons of research and had me trying all kinds of things. Nitrate 400 really stuck because I liked the taste—and more importantly, I actually felt a noticeable difference. I felt less fatigued when I was exerting myself, and that made it easy to keep using it consistently.
Team Canada at ISA Worlds in El Salvador image by Sean Evans
You just competed at the ISA Worlds in El Salvador. How did that experience compare to last year in Denmark with Team Canada?
It was completely different! Last year in Denmark there was no SUP surf competition because there were no waves at all. In El Salvador, the waves were overhead all week.
As a Canadian from Ontario, I come from paddling on a lake where the conditions are much more controlled. Back home, the wave period is shorter and more chaotic, but nothing like this. I was nervous about the waves all week.
Racing there is also uniquely challenging for me because I’m completely deaf on the water. I always let the lifeguards know before I go out, which makes me feel safer knowing they’re watching out. When I’m out there, my head is constantly on a swivel, watching who’s behind me and who’s in front of me. I can’t hear the waves, so I make sure I never turn my back to the ocean.
I had to race without my cochlear implants, which added another layer of stress. There was no visual start, so I had to watch my competitors react and then go when they went. It was intense.
That said, I’m really glad I came and pushed myself out of my comfort zone. I gained so much experience in bigger surf and left with a lot more confidence.
How do you manage traveling with Beet It and other supplements?
I usually pack my Beet It in my checked luggage in multiple bags, just in case anything leaks. I do this mostly to avoid going over the liquid limits. If I’m only bringing a couple, I’ll put them in my carry-on, but for this trip, I brought so many that checking them was the only option.
Read more about traveling with supplements and travel tips from Blonyx athletes to make your next trip less stressful!
Can you walk us through how Beet It products fit into your training and race-week routines?
I take Beet It every morning. On race days, I’ll take two shots, one in the morning and another one to two hours before my race.
Before racing, I also take a Beet It Sport Top Up 100 nitrate energy gel. I usually want some carbs, and honestly, it feels like a treat before racing. In the evenings after racing, I drink a bottle of Beet It Regen Cherry+ to support my recovery.
During training blocks, I use Beet It before tougher or longer workouts. For long sessions, I’ll bring Top Up 100 gels for a pick-me-up. And, if I need extra recovery support, I’ll have a Regen Cherry+ shot at night.
What specific benefits do you notice when using Beet It consistently during race week?
The biggest thing I notice is that my heart rate stays lower even when I’m working harder. My perceived rate of exertion is also lower, which leaves me feeling stronger overall—especially during demanding race weeks.
How does Beet It feel different compared to stimulant-based pre-workouts?
For me, it’s a great alternative to typical pre-workout supplements. There are no jitters and no crashes. I like knowing it’s supporting my performance without overstimulating my system, especially when I’m racing multiple days in a row.
What do you wish more endurance athletes understood about nitrate supplementation?
I think more athletes would benefit from seeing nitrates as a real-food performance option. I like to think of it as getting an extra serving of vegetables in my day. That’s a huge win, especially when traveling and not having easy access to groceries or home cooking.
Why do you think more athletes aren’t using nitrates yet?
A lot of people just don’t know they exist or don’t understand the benefits. Others are turned off by beets in general. I actually started out drinking cups of regular beet juice, so I was used to the taste, but Nitrate 400 tastes better than that. Plus, you know exactly how much nitrate you’re getting, unlike with regular beet juice. I’ve convinced a few friends and teammates to try it, and they really liked it!
I also have friends who’ve tried Blonyx HMB+ Creatine after hearing about not just the muscle health and performance benefits, but the cognitive ones too.
Any final thoughts?
Racing at the ISA World Championships was a huge learning experience for me. Competing in big surf, navigating starts without auditory cues, and representing Team Canada on the world stage all reinforced how important preparation and recovery are.
Having support from my sponsors like Blonyx—and having nutrition strategies I trust—helps me to focus on racing, adapting, and continuing to grow as an athlete.
To learn more about Caroline’s journey to Team Canada and her path through international competition, check out her full story.
If you want to keep improving your performance, visit the Blonyx Blog or check out our growing list of weekly research summaries where we help you continue progressing by keeping you up to date on the latest findings from the world of sports nutrition.
— That’s all for now, train hard!