Beetroot Juice for Team Sports: The Timing Myth That's Costing You Performance

That claim you keep hearing about beetroot juice being a 'magic bullet' for any athlete? It's based on misreading early studies that used marathon runners and cyclists in steady-state exercise. Look, your body doesn't read studies—and team sports aren't marathons. I've had soccer players chugging beet juice right before practice and wondering why they're just feeling bloated instead of explosive. The timing and dosing protocols that work for endurance athletes are completely wrong for the stop-start, high-intensity demands of basketball, soccer, hockey, or football. Let me explain what actually moves the needle.

What the Research Actually Shows (For Your Sport)

Here's the thing—most of the hype comes from time-trial studies. But your game isn't a time trial. The research on intermittent team sports is more nuanced, but the signal is strong if you look at the right protocols.

A 2021 meta-analysis in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-021-00461-1) is a great place to start. They pooled data from 118 studies. For team-sport specific performance (things like Yo-Yo Intermittent Recovery tests, repeated sprint ability), they found a small but meaningful effect. The average improvement was around 1-3%. That might not sound like much, but in a 90-minute soccer match, that's the difference between closing down a passing lane in the 89th minute or getting beat. Your body doesn't read studies, but it feels that extra step.

More specifically, a 2017 randomized controlled trial (PMID: 28463636) looked at trained soccer players. They took ~70 mL of concentrated beetroot juice (containing ~6.4 mmol nitrate) 2.5 hours before performing a soccer-specific intermittent running test. The beetroot group showed a significant reduction in fatigue during the latter stages of the test compared to placebo. They also had lower heart rates for the same workload. That's the nitric oxide effect: better blood flow, better oxygen delivery, more efficient muscles.

But—and this is critical—the study that changed my mind was a 2020 investigation published in the European Journal of Applied Physiology (2020;120(5):1207-1220). They tested beetroot juice on rugby players. The key finding? Acute dosing (one shot) didn't do much. The benefits only became clear after 5 days of consistent loading. The players improved their performance in repeated sprint tests and reported lower perceived exertion. This is the protocol most team athletes miss. You need to saturate the system.

Dosing & Recommendations: Stop Guessing

I bought into the 'shot-before-game' myth for a season with a college lacrosse team. We saw zero consistent results. It was frustrating. Here's what we switched to, based on the evidence and what finally worked.

The Nitrate Target: Aim for 6-8 mmol (approx. 370-500 mg) of nitrate per dose. This is the range most studies showing positive effects for intermittent exercise have used. Less than 5 mmol and you're likely underdosing. More than 10 mmol and you're just making expensive urine (and maybe getting an upset stomach).

The Critical Protocol (Not a One-Off):

1. Loading Phase: For 3-7 days leading up to a key competition or intense training block, take your daily dose. This builds up nitrate/nitrite reserves in your saliva and tissues.
2. Timing on Game Day: Take your final dose 2-3 hours before competition or intense training. This allows time for conversion to nitric oxide and peak plasma nitrite levels. Chugging it 30 minutes before is practically useless for this mechanism.
3. Maintenance: During a competitive season or multi-game week, continue daily dosing to maintain elevated levels.

Forms & Brands I Trust:

• Concentrated Juice Shots (Best Bet): Beet It Sport shots. They're standardized, so you know you're getting ~7.5 mmol nitrate per 70mL shot. No guesswork. The NSF Certified for Sport label is non-negotiable for my athletes who get tested.
• Powders (Convenience): HumanN SuperBeets Chews or Powder. Just check the label—some powders are under-dosed. You often need 2+ scoops to hit the nitrate target.
• What I'd Skip: Generic grocery store beet juice. The nitrate content is wildly variable (a 2019 Food Chemistry study showed up to a 500% difference between brands). You have no idea what dose you're getting. Also, avoid anything labeled as a "proprietary blend"—you need to know the nitrate number.

A Real-World Example: I had a 24-year-old professional rugby sevens player (let's call him Mark) who was gassing out in the second half of tournaments. We put him on a protocol: one Beet It Sport shot daily at 4 PM (his training was at 7 PM). After 5 days, he reported a noticeable difference in his recovery between repeated sprints in practice. After two weeks, his GPS data showed less decay in his max speed from the first to the last game of a tournament day. It wasn't a miracle—his conditioning was already elite—but it gave him that extra 2%.

Who Should Think Twice or Avoid It

Look, it's not for everyone, and ignoring this is how people get hurt or waste money.

• People with Low Blood Pressure: Nitric oxide is a vasodilator. If you're already on medication for hypotension, this could drop your BP too far. Check with your doctor.
• Those with Kidney Issues: Beets are high in oxalates. If you have a history of oxalate-based kidney stones, you might want to pass or be very cautious.
• Athletes Prone to GI Distress: Some people get beeturia (red urine/feces—harmless but alarming) or an upset stomach. Never try a new protocol on game day. Test it in training first.
• If Your Diet is Already Rich in Nitrates: If you're eating 2+ cups of leafy greens (spinach, arugula), beetroot, and celery daily, you might already be at a saturating dose. Adding a supplement may have diminishing returns.

FAQs: Quick Answers

Can I just eat whole beets instead?
Technically yes, but it's inefficient. You'd need to eat about 3-4 medium-sized cooked beets to hit 6+ mmol of nitrate. The juice concentrates it. For an athlete, the juice or powder is just more practical.

Does mouthwash ruin the effect?
Yes, and this drives me crazy because no one talks about it. The conversion of nitrate to nitrite relies on bacteria in your mouth. Antibacterial mouthwash kills those bacteria. If you use it within a few hours of taking your dose, you're likely blunting the effect. Brush your teeth, skip the mouthwash on training/game days.

How long do the effects last after I stop taking it?
The elevated nitrate/nitrite levels drop fairly quickly. You'll likely be back to baseline within 24-48 hours after your last dose. That's why consistent daily intake during a competitive phase is key.

Is there a test to see if it's working for me?
Not a cheap, easy one for nitric oxide status. The best "test" is your performance metrics. Use a repeatable test (like a 6x40m sprint with 30s rest) at the start and end of a 5-7 day loading protocol. Compare times and, crucially, your perception of fatigue.

The Bottom Line

• It's a protocol, not a pre-workout: One shot before the game is a waste. Commit to a 3-7 day loading phase with daily doses.
• Timing is everything: Take your final dose 2-3 hours before exercise for peak effect during competition.
• Dose accurately: Target 6-8 mmol (~400-500 mg) of nitrate. Use a trusted, tested brand like Beet It Sport to avoid guesswork.
• It works on the margins: Don't expect miracles. It might give you a 1-3% boost in repeated high-intensity efforts when your training and nutrition are already locked in.

Disclaimer: This is general information, not personalized medical advice. Talk to your doctor or a sports dietitian before starting any new supplement, especially if you have health conditions.