Beet juice continues to keep the cycling peloton pretty busy. We are regularly asked if it really works and in what way exactly.  And if someone is already convinced of the effect, the question often remains as to what dosage to use and whether it is actually toxic. In order to answer these questions, here are some answers based on several studies on the effect of beet juice.

The effect.

Several studies have been conducted in recent years with almost exclusively positive results. A British study, for example, found that low intensity exercise took less oxygen and at high constant load, subjects were able to last 16% longer on average. Another study also found beet juice to be an effective means of counteracting the effect of thin air at altitude.

How it works.

Beet juice contains nitrate (NO3). After ingestion, about 25% returns to the salivary glands in the mouth via the bloodstream. Twenty percent of that is converted to nitrite (NO2-) by bacteria on the tongue. Some of this in turn is converted to nitric oxide (NO) in the stomach and this is absorbed into the blood and tissues. For over 30 years, nitric oxide has been known to lower blood pressure and also play a role against bacterial infections. Nitric oxide, then, your body can make its own from amino acids for a reason. But this only happens when there is less oxygen available. The exogenous route (via food) is therefore superior to this endogenous route.

The main effect that beet juice has on athletic performance is that it improves mitochondrial function. In the mitochondria (part of the cell), energy is released using oxygen. Beet juice causes these "energy factories" to require less oxygen and thus work more efficiently. In this way, beet juice ensures that less lactate is produced at the same level of exertion.

How much nitrate do we need.

Based on current knowledge, a daily dose of 300 to 400 mg is recommended. This is equivalent to about 300 to 500 ml of beet juice. However, exactly how much nitrate is in beet juice is not stated on the packaging. Thus, there are differences between brands and there is also a difference between beets from the summer and winter harvests. So at this point it is a bit of a guess which beet juice you should have. Therefore, there are also rumors circulating that people make their own beet juice from the most inexpensive beets. This is because with these beets it is more likely, that they were grown on nitrate-rich fertilizer soil. Nitrate pills have also recently become available. These can also help to be sure of the right dose of nitrate. However, no scientific results can yet be found for these.

How often?

Improvements in sports performance have already been measured after three hours after ingesting 500 ml of beet juice. Studies have shown that improvements continue to occur after 5 days of intake and even slight improvements after 14 days of intake.

Is it toxic?

Pure sodium nitrate cannot be sold as a dietary supplement in Europe because of its possible toxic effects. The problem lies in the fact that in the body nitrate can be converted into carcinogenic nitrosamines, although a 2008 study was unable to show a link between increased nitrate intake and cancer. The negative image of nitrate therefore stems in part from findings that nitrate-contaminated groundwater can cause cyanosis in infants. So all in all, the health risks don't seem to be too bad. However, since nitrate does not require you to "stack" it is advisable not to drink beet juice every day, but to periodize.

In conclusion?

Do not rinse your mouth with Listerine and/or other antibacterial mouthwash after drinking beet juice. This way, in fact, the essential bacteria on the tongue that can convert nitrate into nitrite are missing and it is better not to drink beet juice at all.

Vitamin C and other antioxidants also inhibit the conversion of nitrate to nitrite. Perhaps this is beneficial to prevent the formation of nitrosamines, but as an athlete you want to cause the formation of nitrite. Therefore, taking vitamin C or other antioxidants and beet juice at the same time is also not recommended.