Beetroot has gained attention in the cycling world for its potential performance benefits and scientific studies back the claims.
Thanks to its naturally high nitrate content, beetroot may help riders pedal harder for longer.
How Beetroot Works
When consumed, the nitrates in beetroot convert into nitric oxide in the body. Nitric oxide improves blood flow, muscle oxygenation, and mitochondrial efficiency.
This means the body uses oxygen more effectively, helping cyclists delay fatigue and reduce the oxygen cost of exercise.
Proof from Studies
Research shows measurable improvements in cycling performance:
- In a 16.1 km (10-mile) time trial, cyclists who consumed beetroot juice finished an average of 48 seconds faster.
- A study with club-level male cyclists found that 500 ml of beetroot juice (~6.2 mmol nitrate) taken about 2.5 hours before riding improved performance by 2.7–2.8% in both 4 km and 16 km time trials.
- Another controlled trial showed that beetroot extract added to an isotonic drink improved 10 km time-trial performance by 6.4%, alongside better muscle oxygenation and cadence.
The Australian Institute of Sport (AIS) now classifies beetroot as a Group A supplement, meaning there is strong evidence supporting its benefits in events lasting 4–30 minutes.
Which Cyclists Benefit The Most?
Beetroot appears most effective for recreational and moderately trained athletes, while highly trained cyclists sometimes see smaller gains.
This is likely because their nitric oxide levels are already elevated through training.
Practical Tips
Experts recommend 350–600 mg of nitrate, typically found in 300–500 ml of beetroot juice, taken 2–3 hours before riding.
Benefits may increase with multi-day loading. Importantly, avoid antibacterial mouthwash before intake, as oral bacteria are essential for converting nitrates into nitric oxide.
Beetroot Energy Smoothie – For A Pre-Ride Boost
This smoothie is rich in nitrates from beetroot for endurance, plus carbs for quick energy and a bit of protein to keep you steady.
Ingredients (1 serving)
- 1 medium cooked or roasted beetroot (about 100 g)
- 1 medium banana (quick carbs + potassium)
- ½ cup rolled oats (slow-release carbs for sustained energy)
- 1 cup orange juice (natural sugars + vitamin C to aid nitrate absorption)
- ½ cup low-fat yogurt or plant-based yogurt (optional for protein + gut-friendly bacteria)
- 1 teaspoon honey or maple syrup (optional, for extra quick energy)
- ½ cup water or ice (adjust thickness to preference)
Directions
- Chop the cooked beetroot into small chunks.
- Add all ingredients into a blender.
- Blend until smooth and creamy.
- Drink 2–3 hours before your ride for maximum nitrate absorption.
Why This Beetroot Smoothie Works for Cyclists
- Beetroot: Supplies nitrates that convert to nitric oxide, improving oxygen efficiency and endurance.
- Banana + Oats: Provide both quick and slow-release carbohydrates, perfect for fueling a ride.
- Orange Juice: Boosts nitrate absorption and adds hydration.
- Yogurt: Adds protein for steady energy and helps balance blood sugar.
Read more:
- Pre-ride recipes for cyclists
- Apple, nut butter & date sandwich for cyclists
- Snack ideas for your bike ride
Final Words
For cyclists, beetroot isn’t just a superfood – it’s a proven performance aid.
From time-trial improvements to delayed fatigue, the evidence suggests this humble root can give riders a measurable edge on the road.
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