Key takeaways
- Athletes pair them because they are studied for different parts of training.
- Beetroot: naturally high in dietary nitrate, usually taken before exercise.
- Montmorency tart cherry: rich in anthocyanins, often taken around recovery.
- Neither has an authorised UK claim. Check with your GP if you take blood pressure medicine.
In this guide
Beetroot shots and tart cherry juice are regulars in UK running clubs, cycling groups and gyms.
Plenty of athletes now take them together. Here is what each brings and how to use them sensibly.
Beetroot vs tart cherry at a glance
| Beetroot | Montmorency tart cherry | |
|---|---|---|
| Key compounds | Dietary nitrate, betaine | Anthocyanins, polyphenols |
| Why athletes use it | Studied for nitric oxide and exercise efficiency | Studied around recovery and sleep |
| Typical timing | A few hours before training | Around training or in the evening |
| Authorised UK claim | None | None |
Montmorency is a specific sour cherry variety (Prunus cerasus), used in most published tart cherry research. Generic "cherry powder" may not be the same thing.
More on beetroot: our beetroot evidence guide and beetroot nitrates explained.
Juice, shots or capsules?
| Format | Good | Less good |
|---|---|---|
| Juice | Familiar, widely available | Bulky, often sugary, earthy taste |
| Shots | Concentrated, nitrate often declared | Pricey, need fridge space |
| Capsules | No taste, no sugar, easy to carry, both in one | Nitrate content often not stated |
Who should be careful
- Blood pressure medicine: nitrate is studied for its effects on blood vessels. Speak to your GP first.
- Kidney stones: beetroot is high in oxalates.
- Antibacterial mouthwash: mouth bacteria help convert nitrate, and mouthwash can reduce this.
- Pink urine? Beetroot pigments can colour urine or stools. It is harmless.
A halal approved beetroot and cherry capsule
Vegan · Halal & kosher approved
Red Punch Beetroot & Cherry
- 2250mg equivalent each of beetroot and Montmorency tart cherry
- Vitamin B6 (142% NRV) contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue
- Turmeric and black pepper · No added sugar
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Shop Red Punch →Take one capsule one to three times a day with food. Building a halal training routine? See our halal sports nutrition guide.
Questions people ask
Can you take beetroot and tart cherry together?
Yes. Both are foods and commonly combined: beetroot before training, cherry around recovery, or one combined capsule daily.
When should I take beetroot before a run?
Studies usually give it a few hours before exercise. Try it on a training day first, not race day.
Is Montmorency cherry the same as normal cherry?
No. It is a sour (tart) variety, the one used in most tart cherry research. Look for it by name.
Does beetroot make your urine pink?
It can. This is harmless and passes.
Is Red Punch halal?
Yes, halal and kosher approved and vegan.
Sources: GB nutrition and health claims register · NHS: exercise
General information, not medical advice. Food supplements should not replace a varied diet and healthy lifestyle. Speak to your GP if you are pregnant or breastfeeding, have a medical condition or take medication.
