The obvious question is then: “How do you supplement with nitrates?” The evidence shows that a therapeutic dose of nitrate is approximately 300mg, which is the equivalent of one cup of nitrate-rich vegetables (celery, spinach, rocket, cabbage, lettuce, turnip and celeriac). However, I doubt you’d want to eat 250g of veggies before you start a race. But don’t despair, there is an easier option. Believe it or not, beetroot juice has a much greater concentration of nitrates. And, better yet, there are some commercial options currently available – Go Beet and Beet It. It is best consumed about two hours before competition, but I’d suggest that you give it a whirl in training first.
It may be an odd thing to supplement with, but beetroot juice may provide that competitive edge and help to boost your performance, legally. You never know, it might just give you that extra one per cent to beet your opponent.