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What are Dietary Nitrates?

The Basics

Found in vegetables like beets and leafy greens, dietary nitrates are a powerful compound that your body converts into nitric oxide. Supplementing with 400mg of nitrates is recommended by the International Olympic Committee (IOC) and scientifically proven to enhance cardiovascular function, improve blood flow, and reduce the oxygen cost of exercise, allowing you to train with greater efficiency and push past previous thresholds.

Recognized as a potent ergogenic aid in sports science, dietary nitrates boast a robust and growing body of research. Beet It Sport Nitrate 400 delivers a concentrated, consistent 400mg dose of nitrates, providing a clean and effective supplement to support your strength, power, and endurance, while boosting overall cardiovascular system effectiveness.

How do dietary nitrates work?

Beyond fueling your workout, dietary nitrates actively enhance your body's oxygen delivery system. They operate through a distinct pathway to increase blood flow and muscular efficiency:

  • Fuels Nitric Oxide Production: Once ingested, nitrates are converted into nitrites and then into nitric oxide (NO), a crucial molecule that signals your blood vessels to relax.
  • Improves Blood Flow & Oxygen Delivery: Nitric oxide causes vasodilation, widening your blood vessels and significantly improving blood flow. This allows for a more efficient transfer of oxygen and nutrients to your working muscles.
  • Lowers the Oxygen Cost of Exercise: By optimizing oxygen utilization, your body can perform the same workload using less energy. This delays fatigue and allows you to maintain higher intensities for extended periods.
  • Enhances Muscular Contraction: Nitric oxide also improves the efficiency of your muscle fibers, helping to generate more force and increase overall power output with each contraction.

While dietary nitrates are present in various foods, a concentrated supplement is the most reliable way to ensure you're getting an optimal, performance-enhancing dose.

What will dietary nitrates do for your athletic performance?

Regardless of your sport or training style, dietary nitrates offer a distinct competitive edge, enabling greater cardiovascular efficiency, sustained power, and improved stamina. Here's how they support different types of athletes:

  • Strength and Power Athletes: For high-intensity, short-duration efforts, nitrates can improve muscular endurance and force output. This means you can power through more reps and increase your training volume, which directly translates to development in muscle strength and size.
  • Endurance Athletes: Runners, cyclists, and triathletes will experience enhanced time to exhaustion and sustained performance at a a given intensity. You'll find it easier to hold a faster pace, maintain effort on climbs, and finish races strong.
  • Hybrid, Functional, and Team Sport Athletes: Athletes in functional fitness, CrossFit, and team sports face constantly varied and intense demands. Nitrates are an ideal fit here, improving oxygen delivery to help you sustain a higher output for longer and delay fatigue during repetitive bursts of activity.
  • Masters and Aging Athletes: For masters and aging athletes, nitrates are crucial for maintaining cardiovascular health and exercise tolerance. They help support overall heart function and make it easier to stay active, serving as a powerful tool for athletic longevity.

Beyond sport, dietary nitrates support broader health benefits by promoting healthy blood pressure and overall cardiovascular function, giving you an advantage for both performance and general well-being.

Where does your body get dietary nitrates?

While dietary nitrates are found naturally in certain foods, consuming them in high enough quantities to achieve a performance benefit can be challenging. Common sources include:

  • Beets, beet juice, and beet powder
  • Leafy greens, such as spinach, arugula, and kale
  • Celery and carrots

However, for athletes to experience the profound performance benefits demonstrated in scientific studies, a concentrated supplement is consistently recommended. This ensures an optimal and consistent dosage that is difficult to achieve through diet alone.

What to Expect When Supplementing With Nitrates

Supplementing with nitrates provides both an immediate boost to your training and cumulative benefits that build over time:

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Within Hours: A Noticeable Boost in Training Efficiency

Your muscles will feel more efficient and require less oxygen to perform the same work. This makes you feel more comfortable maintaining a high intensity and you won’t be breathing as hard, giving you an immediate edge during your workout.

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1–2 Weeks of Consistent Use: Sustained Endurance and Energy

The initial boost becomes a consistent feeling of having more energy and stamina. You'll find it easier to keep going for longer periods, which is ideal for endurance training, interval sessions, or team sports that require sustained effort.

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4+ Weeks of Consistent Use: Optimized Performance and Adaptation

With consistent use, your body's ability to utilize oxygen is fully optimized, allowing for improved training adaptations. You'll have the capacity to maintain a higher intensity in your training and feel more comfortable pushing your limits, leading to significant long-term progress.

Shop Dietary Nitrates at Blonyx

What Our Athletes Are Saying

Three Shots of Beet It Sport Nitrate 400

Did You Know?

Beet It Sport Nitrate 400 is considered the gold standard of nitrate supplementation in sports science. Its precise, standardized dose of dietary nitrates has made it the go-to supplement used in the vast majority of major studies investigating the effects of nitrates on training athletes. This widespread use has solidified its reputation as the benchmark for research and efficacy in the field of athletic performance.

Dive Deeper: Nitrate Resources from Blonyx

A cyclist drinking Beet It Sport Nitrate 400

Does Beet Juice Really Improve Your Athletic Performance?

Discover the performance benefits of beet juices key ingredient, nitrates, and the best way to get more of them.

Runner holding a bottle of Beet It Sport Nitrate 400

How Nitrates Can Improve Your VO₂ Max and Endurance

Learn what VO₂ max is, and how nitrates can help you improve your endurance performance, stamina, and time to exhaustion.

CrossFit athlete holding a Beet It Sport Nitrate 400 shot

How Nitrate Supplementation Improves Your Strength Training

Explore the strength training and efficiency benefits of supplementing with nitrates as a strength and power athlete.

What the Research Shows

Beet juice supplementation enhances VO₂ max and lactate threshold

Research from a 2024 umbrella review highlights that consistent beet juice supplementation leads to significant improvements in VO₂max and lactate tolerance. The review found this effect to be most pronounced in non-elite athletes, making it a particularly useful tool for recreational endurance athletes. By improving these key physiological metrics, beet juice can help them improve their overall training efficiency and push their performance to the next level.

Beet juice supplementation improves aerobic capacity, cardiac output, and oxygen efficiency

A 2023 clinical trial demonstrated that beet juice supplementation improves several key indicators of aerobic capacity, including cardiac output, ventilatory efficiency, and VO₂max in endurance contexts. These benefits directly support oxygen utilization during longer events, allowing athletes to maintain a higher pace with less perceived effort. This makes it a great consideration for athletes who want to optimize their performance by loading 2-3 hours before races or intense interval sessions.

Beet It Sport Nitrate 400 reduces the oxygen cost of exercise by 5% and delays the onset of fatigue by 5–16%

Beetroot juice can enhance exercise performance by reducing the oxygen cost of exercise and delaying fatigue. Beetroot juice provides dietary nitrates that increase plasma nitrite levels and reduce systolic blood pressure. During moderate exercise, beetroot juice lowers muscle oxygen extraction, making it more efficient. In high-intensity exercise, it reduces the oxygen uptake slow component and extends the time to exhaustion by about 16%.

Beet It Sport Nitrate 400 improves endurance performance in runners, cyclists and triathletes

Beet It Sport Nitrate 400 improves endurance performance in runners, cyclists, and triathletes by enhancing cardiorespiratory efficiency. The nitrates in beetroot juice increase nitric oxide levels, leading to vasodilation and improved circulation. This reduction in oxygen cost during exercise allows athletes to use oxygen more efficiently, boosting overall endurance.

Beet juice supplementation reduces muscle soreness

A 2021 meta-analysis found that beet juice can significantly reduce post-exercise pressure pain between 48 and 72 hours, though responses in markers like creatine kinase (CK) and C-reactive protein (CRP) were mixed. This suggests that while it may not completely eliminate inflammation, it is a helpful tool for managing the sensation of muscle soreness. Athletes can find this particularly useful in recovering between tough workouts or multi-day training sessions where consistent performance is key.

Beet juice supplementation improves muscle enduring in the back squat

Supplementing with beet juice and caffeine has been shown to increase reps, power, and mean velocity during back squat sets, while having no effect on bench press. This indicates a specific benefit for leg-focused strength sessions by boosting muscular endurance and explosive power. The findings suggest that athletes can consider a pre-workout nitrate boost to improve performance in lower-body training.

Beet It Sport Nitrate 400 improves explosive performance

Beet It Sport Nitrate 400 improves explosive performance by enhancing muscle power and reducing fatigue during high-intensity activities. The nitrates boost nitric oxide levels, resulting in better blood flow and muscle function. Consequently, during explosive exercises like sprinting or jumping, muscles receive more oxygen and nutrients, which enhances explosive performance.

The science behind beet juice supplementation has exploded over the last decade, with over 150 published studies focusing on its impact on training humans. The vast majority of these studies used the Beet It Sport Nitrate 400 beet juice shot product, as it’s the only beet juice product to guarantee 400mg of dietary nitrates per dose.

Beet It Sport Nitrate 400 improves sprint performance

Beet It Sport Nitrate 400 improves sprint performance by enhancing muscle efficiency and reducing fatigue during short, intense bursts of activity. The dietary nitrates raise nitric oxide levels, which facilitates improved blood flow and oxygen delivery to muscles. This means that during a 30-second all-out sprint, muscles can function more effectively and maintain higher power output.

Beet It Sport Nitrate 400 increases the volume of training (number of reps) an athlete can do during strength training

Beet It Sport Nitrate 400increases the volume of training an athlete can do during strength training by enhancing muscle endurance and reducing fatigue. The nitrates elevate nitric oxide levels, enhancing blood flow and oxygen supply to muscles. This allows for more efficient muscle performance and sustained high-level activity, enabling athletes to complete more repetitions before fatigue sets in.

Beet It Sport Nitrate 400 improves time trial performance

Beet It Sport Nitrate 400 improves time trial performance by enhancing endurance and reducing the oxygen cost of exercise. The dietary nitrates boost nitric oxide levels, causing blood vessels to expand and improving blood circulation. This ensures that during high-intensity endurance activities like time trials, muscles receive a greater supply of oxygen and nutrients, allowing athletes to maintain peak performance for longer durations.

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