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Product user guide

Beet It Sport Top Up 100

A nitrate top-up for events over 3 hours.

Overview

1Use as a nitrate top up during races
2Take 1 gel 1–2 hours into events lasting over 3 hours.
3Take each gel with a few sips of water.
4Keep up your usual carbohydrate fueling alongside it.

Your dose

1 gel, 1⁠–⁠2 hours into events over 3 hours

Events over 3 hours

1 gel, 1–2 hours in

Events over 6 hours

A second gel ~4 hours in

Take one gel about 1–2 hours into any event lasting over 3 hours. If your event is longer than 6 hours, take a second gel around 4 hours in.

Good to know

Avoid antibacterial mouthwash for 12–24 hours before and after your gel.
Antibiotics, proton pump inhibitors and antacids can reduce the benefits.

How to take Beet It Sport Top Up 100

What's in each gel

Each Beet It Sport Top Up 100 gel contains:

30 g of carbohydrate from agave and brown rice syrup, providing glucose and fructose in roughly a 2:1 ratio
100 mg of nitrate from beet juice

How many gels should I take?

Beet It Sport Top Up 100 contains carbohydrate for fuel, but it's primarily designed as a nitrate top-up. At 30 g of carbohydrate per gel, it won't cover your fueling needs on its own during long events, so keep taking your usual carbohydrate alongside it.

To get the full benefits of nitrate and Beet It products, we recommend this protocol:

Training*

2⁠–⁠3 hours before
1x Beet It Sport Nitrate 400 shot
After
1x Beet It Regen Cherry+ shot

*If budget is a concern, you can follow this protocol during hard training sessions only. Alternatively, take only Beet It Regen Cherry+ before sessions, which contains 125 mg of nitrate.

Race under 3h

5⁠–⁠6 days before
1x Beet It Sport Nitrate 400 shot daily
2⁠–⁠3 hours before
1⁠–⁠2x Beet It Sport Nitrate 400 shot
After
1x Beet It Regen Cherry+ shot
2 days after
1x Beet It Regen Cherry+ shot daily

Race over 3h

5⁠–⁠6 days before
1x Beet It Sport Nitrate 400 shot daily
2⁠–⁠3 hours before
2x Beet It Sport Nitrate 400 shot
During
1x Beet It Sport Top Up 100 gel, 1⁠–⁠2 hours in
After
1x Beet It Regen Cherry+ shot
2 days after
1x Beet It Regen Cherry+ shot daily

Race over 6h

5⁠–⁠6 days before
1x Beet It Sport Nitrate 400 shot daily
2⁠–⁠3 hours before
2x Beet It Sport Nitrate 400 shot
During
1x Beet It Sport Top Up 100 gel, 1⁠–⁠2 hours in and another every 2⁠–⁠3 hours
After
1x Beet It Regen Cherry+ shot
2 days after
1x Beet It Regen Cherry+ shot daily

Always test your race-day plan in training first. Try the 6-day protocol and your race-day dose before a hard session so you know how your body will react.

Timing

When to take it.

When should I take Beet It Sport Top Up 100 during races?

Take one gel about 1–2 hours into any event lasting over 3 hours. If your event is longer than 6 hours, take a second gel around 4 hours in.

Nitrite levels gradually fall during long events, and research shows topping up helps keep them elevated through the later stages. Nitrate takes 2–3 hours to reach its peak effect, so take your gel early rather than waiting until you start to tire.

Should I take it during training?

Generally, no. Save it for events that last over 3 hours. The exception is when you're testing your race nutrition strategy in training. Mimic race-day conditions as closely as possible so you know how your body will respond.

FAQ

Water, caffeine and other supplements.

Should I take it with water?

Yes. Take a few sips of water with each gel. This helps your body digest the carbohydrate and reduces the risk of an upset stomach.

Can I take it with caffeine?

Yes. Combining caffeine and nitrate is common in endurance sport, and the two act differently:

Caffeine acts on your brain, reducing how hard exercise feels.
Nitrate acts in your muscles, improving how efficiently they use oxygen.

Research on combining them is mixed. One study in trained cyclists found the combination likely improved performance more than either on its own, while another found that nitrate added nothing to the benefits of caffeine. However, there's no evidence that they interfere with each other.

The main thing to watch is your stomach. Taking beet products and caffeine at the same time can cause urgent bowel movements in some athletes. If you use caffeine gels during races, take them at a different time from your Top Up 100 rather than together, and test your timing in training.

Can I take it with other supplements?

Yes. You don't need to space Beet It Sport Top Up 100 apart from common supplements like creatine, HMB, electrolytes, or carbohydrates.

Remember to always practice your race-day nutrition plan in training. Don't introduce anything new on race day.

What can block the benefits?

Your body can't convert nitrate on its own. It relies on bacteria living on your tongue to turn it into nitrite. Anything that wipes out those bacteria can cancel out the benefits of Beet It Sport Top Up 100.

Avoid antibacterial mouthwash for 12–24 hours before and after your gel. Mouthwashes containing chlorhexidine have been shown to substantially reduce the rise in plasma nitrite after nitrate intake, and cetylpyridinium chloride may have a similar effect. Antibacterial gum and toothpaste with strong antibacterial agents may also reduce the effect.

A few medications can also reduce the effects:

Antibiotics temporarily kill the oral and gut bacteria you need, making Beet It Sport Top Up 100 largely ineffective until your microbiome recovers.
Proton pump inhibitors (such as omeprazole) and antacids reduce stomach acid, which can slow the conversion of nitrite into nitric oxide. The effect is smaller, but worth knowing about.

If you take any of these medications, talk to your doctor before changing how you use them.

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Works well with