Beetroot has become one of sport science's most studied natural performance ingredients. What began as a curiosity after a 2009 University of Exeter trial showed significant improvements in endurance exercise has since been validated in over 80 clinical trials. Today, beetroot supplementation is used by recreational runners, cyclists, rowers and team sport athletes across the UK — and the science supporting it is robust. This guide explains the mechanism, the research and how to supplement effectively.
The Science: Nitrates, Nitric Oxide and Performance
Beetroot's performance benefits derive almost entirely from its exceptionally high dietary nitrate content. When consumed, nitrates are converted to nitrite by bacteria on the tongue and in the gut, then further reduced to nitric oxide (NO) — a gaseous signalling molecule with wide-ranging physiological effects.
Nitric oxide causes vasodilation — relaxation and widening of blood vessel walls — increasing blood flow and oxygen delivery to working muscle tissue. It also reduces the oxygen cost of exercise at a given work rate, meaning muscles can perform the same amount of work for less energetic cost. This dual effect of improved oxygen delivery and reduced oxygen demand is the mechanistic explanation for beetroot's performance benefits.
What the Research Shows
Endurance Performance and VO2 Max
The landmark 2009 Exeter trial showed recreational cyclists consuming beetroot juice for six days reduced the oxygen cost of submaximal exercise by 19% and improved time-to-exhaustion at high intensity by 16%. Subsequent trials have confirmed improvements in VO2 max (maximal oxygen uptake), time-trial performance and endurance running economy across a range of sports and fitness levels. The effects are most pronounced in recreational athletes and diminish somewhat at elite level, where athletes' cardiovascular efficiency is already highly optimised — but meaningful benefits are seen across most training populations.
Blood Pressure
Multiple meta-analyses confirm that regular dietary nitrate supplementation from beetroot significantly reduces both systolic and diastolic blood pressure — with effects comparable to some blood pressure medications in the studies reviewed. This benefit extends beyond sport to general cardiovascular health maintenance, making beetroot supplementation of interest to adults over 40 managing borderline blood pressure.
Muscle Recovery
Nitric oxide's vasodilatory effect enhances nutrient and oxygen delivery to recovering muscle tissue post-exercise. Combined with the antioxidant anthocyanins present in beetroot, supplementation supports faster clearance of exercise metabolites and reduced DOMS (delayed onset muscle soreness) after intense training.
Beetroot and Montmorency Cherry — A Natural Pairing
Montmorency tart cherry has emerged as a complementary performance ingredient. It is exceptionally rich in anthocyanin antioxidants and melatonin — both relevant to muscle recovery. Studies show Montmorency cherry supplementation significantly reduces post-exercise muscle soreness, speeds recovery of muscle strength and improves sleep quality during heavy training blocks. The combination of beetroot (for performance) and Montmorency cherry (for recovery) addresses both sides of the training equation.
How to Time Beetroot Supplementation
For acute performance effects, peak plasma nitrate levels occur 2–3 hours after consumption. Take beetroot supplements 2–2.5 hours before exercise for maximum effect. For blood pressure and general cardiovascular benefits, consistent daily intake is more important than specific timing. A loading period of 3–6 days of daily supplementation amplifies acute effects for competition or target events.
Red Punch Beetroot and Cherry — BioBodyBoost
Red Punch combines concentrated beetroot extract with Montmorency cherry in a convenient capsule format — providing the performance nitrate content of beetroot alongside the recovery-supporting anthocyanins of Montmorency cherry, in a halal certified, vegan and UK-made supplement.
Take two capsules 2–3 hours before training for performance, or daily for cardiovascular and blood pressure support. Pair with BCAA Amino Acids Drink Mix intra-workout for a complete performance and recovery protocol. Explore the full Workout Range collection for complementary sports nutrition.
