From Ancient Roots to Performance Fuel: The Story of Beets and Why Athletes Drink Beetroot Juice

The humble beet’s historical journey

The vegetable we know as the beet, specifically the root of beetroot ( Beta vulgaris ), has a long, surprising history. According to the Smithsonian National Museum of American History, beet greens were eaten as far back as 2000 B.C. in the Mediterranean region, and only later did the root become a focus of cultivation. 

In encyclopedic descriptions, the beet is described as “one of the four cultivated forms of the plant Beta vulgaris of the amaranth family,” grown for its edible leaves and taproot. Historically, the greens were food for animals, and the root was used medicinally by Greeks and Romans. 

Over time, human cultivars evolved the beet into the familiar round‑rooted red‑purple vegetable used today. As the root became more valued, it was pickled, roasted, canned, and used in recipes like the Eastern European soup borscht. 

So from ancient medicinal uses to staple cuisine, the beet’s story is rich. But how did it become a performance nutrition tool for athletes? That’s where things get interesting.

Why athletes started using beetroot juice

In recent years, the idea of drinking beetroot juice for athletic performance has gained popularity and scientific backing. 

Mechanism: nitrates → nitric oxide → performance

One of the driving reasons athletes use beetroot juice is its high content of inorganic nitrate (NO₃⁻). These nitrates are converted in the body into nitric oxide (NO), a molecule which plays a role in blood flow, oxygen delivery, mitochondrial efficiency, and muscle contraction. 

Research suggests that supplementation with beetroot juice can improve “cardiorespiratory endurance by increasing efficiency,” including improving time‑to‑exhaustion at submaximal intensities and possibly improving VO₂ max (maximum oxygen consumption).

Evidence: what studies show

Here are some key findings:

• A randomized controlled study in female endurance athletes found that consumption of beetroot juice resulted in a ~4.82% increase in VO₂ max as well as improved ventilation efficiency (VE/VO₂ and VE/VCO₂) and lower heart rate. 
• An umbrella review (meta‑analysis of many studies) found that for healthy adults, beetroot juice significantly improved VO₂max (SMD = 0.16, p = 0.033) and time to exhaustion (SMD ~0.25) though the effect size is small. 
• A review of 23 studies (2010‑2016) concluded that supplementation with beetroot juice “could have ergogenic effects on cardiorespiratory endurance,” especially for endurance athletes, increasing time to exhaustion and improving efficiency. 
• Many studies found a 1%‑3% performance improvement (e.g. time trial improvements) when using beet juice ~2‑3 hours before exercise at 300‑500 mg nitrate.

Where it works and where it doesn’t

It's important to understand that the benefits are modest and context‑specific.

• The gains (1‑3%) can be meaningful in competitive settings where every second counts. 
• But for elite athletes doing supramaximal or very high‑intensity intermittent exercise, a study found that beetroot juice did not improve performance in elite endurance athletes doing supramaximal intermittent exercise. 
• Some trials showed no difference in competitive 5‑km running performance when using beetroot juice vs placebo. 
• Thus beet juice and endurance performance appear strongest when the exercise is endurance‑based (steady state or submaximal to maximal), rather than very short‑burst, high‑intensity efforts.

Why the beet became “popular” for athletes

There are several converging factors:

1. Natural, food‑based supplementation: Athletes often look for legal, safe, food‑derived performance aids. The beetroot juice approach fits that.
2. Solid but not overhyped science: Research gives plausible mechanism and measurable benefit (though small). This supports the use of beet juice and athletic performance.
3. Marketing and product development: Juice and extract products (with standardized nitrate content) became available, making it easier for athletes to adopt.
4. Endurance culture & marginal gains: In endurance sports (running, cycling, skiing, etc.), small percent gains are valuable. The beetroot juice story spread in endurance‑athlete circles.

Best practices & key takeaways

If you’re an athlete considering beetroot juice, especially for endurance performance, here are some points to keep in mind:

• Timing: The benefit appears when beetroot juice is consumed about 2‑3 hours before exercise. 
• Dosage: Research suggests about 300 mg to 500 mg nitrate (roughly 5‑9 mmol NO₃⁻) is effective in many cases. 
• Type of effort: The strongest evidence is for endurance performance (sustained effort) rather than very high intensity short bursts.
• Individual variability: Aerobic fitness, training status, diet, and other factors influence effectiveness. Some elite athletes may see minimal gains.
• Safety & practicality: Consuming beet juice can cause beeturia (pink/red urine), and in high doses may impact blood pressure (since nitrates affect vessels). Also test it in training, not for the first time on race day.
• Not a silver bullet: While the gains are meaningful for some (especially in endurance settings), they are modest. Good training, recovery, nutrition remain essential.

Bringing it all together

From its origins as a humble root consumed for its greens and medicinal value, beetroot has grown into a performance nutrition tool because of its nitrate content and physiological impact on oxygen delivery and efficiency. For endurance athletes seeking marginal gains, beet juice and athletic performance represent a well‑researched strategy. The benefits of beetroot juice for athletes can include improved oxygen utilization, longer time to exhaustion, and improved endurance when used appropriately. While it’s not a miracle, for those in the endurance world it’s become a legitimate option in the toolbox.

References

• “Effect of Beetroot Juice Supplementation on Aerobic Capacity in Female Athletes: A Randomized Controlled Study” 
• “Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review”
• “Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review” 
• “Can beet juice improve athletic performance?” The Washington Post. 
• “Top Benefits of Beet Juice for Runners Explained – Beet It US”
• “Beet | Description, Root, Leaf, Nutrition, & Facts” – Encyclopaedia Britannica. 
• “Beauty and the beets” – Smithsonian National Museum of American History.