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Helps your muscles use oxygen more efficiently.
Your dose
1 shot
2 shots
Each 70 mL Beet It Sport Nitrate 400 shot contains 400 mg of nitrate. How many shots you take, and when, depends on what you're preparing for and what other nitrate products you're using.
Good to know
To get the full benefits of nitrate and Beet It products, we recommend this protocol:
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.
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
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
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.
No. Research on nitrate uses a fixed dose rather than one based on body weight, so the same dose works for most athletes regardless of size.
Performance benefits are generally seen with 310–560 mg of nitrate, taken 2–3 hours before exercise. One Beet It Sport Nitrate 400 shot falls within that range, so 1 shot is enough for training.
However, research also shows that highly trained athletes tend to respond less to nitrate than recreational athletes. For that reason, we recommend 2 shots before key races, to make sure you get the full effect when it matters most.
Don't take more than 2 shots (800 mg) before exercise. In a dose-response study, about 1,000 mg of nitrate provided no additional improvement in exercise tolerance compared with about 520 mg, so going higher isn't likely to help, and it could increase the risk of an upset stomach. During events longer than 3 hours, Beet It Sport Top Up 100 gels add a smaller amount of nitrate on top of this to keep your levels up.
You may come across limits for nitrate that are lower than our guidelines. For example, the World Health Organization and UK Food Standards Agency use an Acceptable Daily Intake (ADI) of 3.7 mg per kg of bodyweight. That works out to about 260 mg for a 70 kg adult – or much less than one shot of Beet It Sport Nitrate 400.
However, these limits were designed for the general public, and include nitrates used as food preservatives, such as from processed meats. Nitrate from vegetables is viewed very differently. Food safety authorities have concluded that the benefits of eating nitrate-rich vegetables outweigh the potential risks.
Beet It Sport Nitrate 400 provides nitrate the same way vegetables do, from beetroot, in a dose matched to what research shows improves performance.
Yes, 1 shot a day is fine, including during the 6-day lead-up to a competition. Save 2 shots for race days and key sessions rather than making it your daily routine.
Your body gradually uses up nitrite during long events, so levels fall the longer you exercise. In one study of 2-hour cycling, participants took nitrate 2 hours before exercise and again 1 hour in. Their plasma nitrite levels were better maintained, and they performed better in an end-of-session sprint. However, an earlier study using a similar top-up found better-maintained nitrite levels but no improvement in a time trial, so the performance evidence is still emerging.
That's why we recommend a Beet It Sport Top Up 100 during events lasting more than 3 hours, rather than taking more nitrate upfront.
Timing
Yes. For the most noticeable performance benefits, take nitrate 2–3 hours before exercise. Your body can't use dietary nitrate right away. It first has to be converted into nitric oxide through these steps:
This process takes time. Plasma nitrate peaks about 1–2 hours after you take it, but plasma nitrite, the form your body converts into nitric oxide, peaks after about 2–3 hours. That's why 2–3 hours before exercise is the ideal window.
Nitrite levels stay elevated for several hours after the peak, so a shot taken anywhere from about 1.5 to 4 hours before training can still provide some benefits. However, a shot taken less than an hour before exercise is unlikely to help much for that session, because nitrite levels won't have had time to rise.
If you have very early workouts, consider taking nitrate regularly. Researchon multi-day supplementation has found that reductions in the oxygen cost of exercise were still present 24 hours after the last dose. This means that if you've been taking a shot every day, a mistimed dose, or even a missed one, matters far less.
You don't need to, but you can. As a general rule, take nitrate on training days only. There are two exceptions:
FAQ
You can take nitrate with or without food. Food generally doesn't significantly affect how much nitrate your body absorbs.
The exceptions:
You don't need to. Drink the full 70 mL shot straight from the bottle. You can drink water as normal before and after, but extra water won't improve absorption or performance.
Yes. Combining caffeine and nitrate is common in endurance sport, and the two act differently:
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 a concentrated beet shot at the same time as strong coffee or a caffeine gel can cause urgent bowel movements. Separate them: take your shot 2–3 hours before exercise and your caffeine 15–30 minutes before exercise.
Yes. You don't need to space Beet It Sport Nitrate 400 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.
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 Nitrate 400.
Avoid antibacterial mouthwash for 12–24 hours before and after your shot. 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:
If you take any of these medications, talk to your doctor before changing how you use them.
Works well with
Electrolytes and carbohydrate from real foods, for long, hot or high-sweat sessions.
An energy gel that fuels the session with carbohydrate, plus dietary nitrate.
Tart cherry and beetroot juice, studied for muscle soreness and recovery.
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