PERFORMANCEPROMISING
Beetroot / Dietary Nitrate
Real endurance signal. Timing and dose matter more than the brand.
EFFECTIVE DOSE
6–13 mmol (~400–800 mg) nitrate, 2–3 h pre-effort
HOW IT WORKS
Nitrate → nitrite → NO pathway improves mitochondrial efficiency and vasodilation.
WHAT THE EVIDENCE SUPPORTS
- Small endurance improvement, especially at moderate intensity
WHAT TO LOOK OUT FOR
- Antibacterial mouthwash blocks the conversion — skip it on race day.
- Beet 'pre-workouts' often list beetroot powder, not standardized nitrate — dose is unknown.
SIDE EFFECTS
- Pink urine, GI upset
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.