The Power of Nitrate for Endurance, Performance and Recovery

Nitrate is one of the few sports supplements with consistent evidence behind it. It's found naturally in beetroot and leafy greens, and it is also available as concentrated supplements. Nitrate can lower the oxygen cost of exercise and help you hold a hard effort for longer. There is also early evidence that it may help you bounce back between sessions. This guide covers what the research supports, who benefits most, how to dose it, and where the evidence is still thin.

What Nitrate Does in the Body

Dietary nitrate does not act directly. After you eat or drink it, bacteria on the back of your tongue convert some of it to nitrite. You swallow that nitrite, and it is then converted to nitric oxide (NO), particularly in tissues where oxygen is low or the environment is acidic, which is exactly what happens in working muscle.

Nitric oxide helps regulate blood vessel tone, blood flow and how muscles use oxygen. Raising its availability through diet is the basis for nitrate's effects on performance.

How Nitrate Supports Endurance Performance

Lower Oxygen Cost of Exercise

The best-replicated finding is that nitrate reduces the oxygen cost of submaximal exercise. In other words, you use less oxygen to hold the same pace or power output. Improved muscle efficiency is one proposed explanation. Early studies also pointed to more efficient mitochondria, but later research has not consistently confirmed that, so the exact mechanism is still being worked out.

Longer Time to Exhaustion and Small Time-Trial Gains

Because each effort costs less, you can usually sustain it for longer. The 2018 IOC consensus statement on supplements reported improvements of roughly 4–25% in time to exhaustion and about 1–3% in time trials lasting under 40 minutes. A 1–3% gain sounds small, but over a 10 km run or a 40-minute ride it can be the difference between a PB and a near miss. Benefits have also been reported for high-intensity, intermittent efforts such as team sports and repeated sprints.

Muscle Function and Blood Flow

Nitrate can improve the contractile function of muscle, especially the fast-twitch (type II) fibres used for surges and sprints. Studies have shown gains in muscle power and sprint performance. It also supports vasodilation (widening of blood vessels), which can help deliver blood and oxygen to working muscle. These effects are well described but more variable than the oxygen-cost finding.

Nitrate, Fatigue and Recovery

Recovery matters as much as the session itself, and this is where nitrate research has grown in recent years. A 2022 systematic review of 15 studies concluded that nitrate intake may improve some recovery markers after both endurance and high-intensity exercise, including strength, muscle soreness and markers of muscle damage and inflammation.

The detail matters, though. In one well-controlled trial, team-sport athletes who drank beetroot juice for three days after repeated-sprint testing recovered jump performance faster than those on a placebo. However, sprint times and blood markers of inflammation and oxidative stress were no different between the groups. The review's authors also cautioned that because study doses, timing and participants varied so much, it is premature to recommend nitrate specifically as a recovery aid.

In short, nitrate may help some measures of muscle function recover after hard efforts. The evidence for reduced inflammation is mixed. Think of any recovery effect as a possible bonus on top of its main performance role, not a replacement for sleep, energy intake, carbohydrate and protein.

Who Benefits Most?

Training status matters. A 2020 meta-analysis of 80 studies found a clear but small performance benefit overall. It did not detect a meaningful effect in highly trained endurance athletes (VO₂max of about 65 mL/kg/min or higher). A 2022 expert consensus likewise noted that effects appear smaller once aerobic fitness is very high.

For recreational and well-trained athletes, which describes most runners, cyclists and triathletes, nitrate is a reasonable, evidence-based option. Elite athletes may still respond individually, but should trial it in training rather than assume a benefit.

Best Sources of Nitrate

• Beetroot and beetroot juice: the most-studied source. Nitrate content varies a lot between products and batches, which is why concentrated, standardised shots are popular in research.
• Leafy greens and vegetables: rocket, spinach, lettuce, celery and silverbeet are naturally rich in nitrate and also contribute to everyday intake.
• Nitrate salts: compounds such as sodium, potassium or arginine nitrate deliver a measured dose of nitrate. Research shows that nitrate salts and beetroot juice both raise nitrate and nitrite levels in the body.

How to Use Nitrate for Performance

Dose

The IOC consensus notes that acute benefits are generally seen with roughly 5–9 mmol of nitrate, or about 310–560 mg. Many sports dietitians work with about 6–8 mmol (about 400–500 mg). Very small doses, below about 4 mmol, appear unlikely to help.

Timing

Plasma nitrite peaks about 2–3 hours after you take nitrate, so take your dose 2–3 hours before key sessions or races. Taking it within an hour of starting is unlikely to give the full effect.

Daily Loading

Taking nitrate daily for 3–7 days or more before an event (with the last dose 2–3 hours before the start) also appears effective. It may suit high-intensity, intermittent sports and better-trained athletes in particular. Regular intake and a pre-event dose work together. You don't have to choose between them.

Skip the Antibacterial Mouthwash

Because oral bacteria do the first conversion step, antibacterial mouthwash can sharply reduce nitrite production. One study found a drop of about 90% in the mouth and 25% in the blood. Avoid antiseptic mouthwash around your nitrate dose. Normal brushing is fine.

Practise It First

Some people get mild gut discomfort from concentrated nitrate sources. Beetroot can also turn urine or stools pink or red, which is harmless. Trial your routine in training before using it on race day.

Where Energy Boost Fits

Energy Boost contains Nitrate Boost®, which provides 400 mg of nitrate per 30 g serve from a combination of arginine nitrate and beetroot powder. That is about 6.5 mmol, which sits within the dose range used in research. The formula also includes CarboBoost® carbohydrates (with Palatinose®) and electrolytes. It comes in caffeine and stim-free versions.

To get the most from the nitrate, have a serve about 2–3 hours before key sessions or races, and keep your other nutrition and hydration on track.

FAQ

How long before exercise should I take nitrate?

About 2–3 hours before you start. That is when nitrite levels in the blood typically peak. Daily intake over the preceding days may add further benefit.

How much nitrate do I need?

Research generally uses about 5–9 mmol (roughly 310–560 mg) for an acute dose. Many athletes use about 6–8 mmol (400–500 mg). A 30 g serve of Energy Boost provides 400 mg.

Does nitrate help with recovery?

Possibly. Some studies show faster recovery of muscle function and less soreness after hard efforts, but results are mixed and inflammation markers often don't change. Treat recovery as a potential bonus rather than the main reason to use nitrate.

Will nitrate work if I'm a highly trained athlete?

The average benefit is smaller, and sometimes undetectable, in highly trained endurance athletes. Individual responses vary, so test it in training.

Can I just eat more beetroot and greens?

Yes. Nitrate-rich vegetables are a great everyday base. A measured supplement makes it easier to hit a consistent dose at the right time before a session.

References

1. Jones AM, Thompson C, Wylie LJ, Vanhatalo A. Dietary nitrate and physical performance. Annual Review of Nutrition. 2018;38:303–328. doi.org/10.1146/annurev-nutr-082117-051622
2. Jones AM. Dietary nitrate supplementation and exercise performance. Sports Medicine. 2014;44(Suppl 1):S35–S45. pubmed.ncbi.nlm.nih.gov/24791915
3. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. 2018;52(7):439–455. doi.org/10.1136/bjsports-2018-099027
4. Senefeld JW, Wiggins CC, Regimbal RJ, et al. Ergogenic effect of nitrate supplementation: a systematic review and meta-analysis. Medicine & Science in Sports & Exercise. 2020;52(10):2250–2261. pubmed.ncbi.nlm.nih.gov/32936597
5. Shannon OM, Allen JD, Bescos R, et al. Dietary inorganic nitrate as an ergogenic aid: an expert consensus derived via the modified Delphi technique. Sports Medicine. 2022;52(10):2537–2558. doi.org/10.1007/s40279-022-01701-3
6. Gamonales JM, Rojas-Valverde D, Muñoz-Jiménez J, Serrano-Moreno W, Ibáñez SJ. Effectiveness of nitrate intake on recovery from exercise-related fatigue: a systematic review. International Journal of Environmental Research and Public Health. 2022;19(19):12021. doi.org/10.3390/ijerph191912021
7. Clifford T, Berntzen B, Davison GW, et al. Effects of beetroot juice on recovery of muscle function and performance between bouts of repeated sprint exercise. Nutrients. 2016;8(8):506. ncbi.nlm.nih.gov/pmc/articles/PMC4997419
8. Kapil V, Haydar SMA, Pearl V, et al. Physiological role for nitrate-reducing oral bacteria in blood pressure control. Free Radical Biology and Medicine. 2013;55:93–100. pmc.ncbi.nlm.nih.gov/articles/PMC3605573
9. Australian Institute of Sport. Beetroot juice/nitrate: Group A supplement fact sheet and references. ausport.gov.au

This article is general information only and is not medical advice. Speak with your doctor or an Accredited Sports Dietitian before starting a new supplement, especially if you have a medical condition, are pregnant or take medication, including blood pressure medicines or erectile dysfunction drugs such as sildenafil.