Because supplementation with nitrate has been shown to improve exercise performance for some types of exercise (see What are nitrate’s main benefits?), it is interesting to explore whether nitrate-rich foods have similar effects. The current evidence shows that beetroot (predominantly administered using beetroot juice) can cause a very small improvement in exercise performance, whereas red spinach, Swiss chard, and rhubarb cannot.[1] However, a limited number of studies have examined this topic, so further research is needed to fully understand the effects of nitrate-rich foods on exercise performance (and indeed on other outcomes like blood pressure and vascular function).
Do nitrate-rich foods improve exercise performance?
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•Last Updated: April 23, 2025
Nitrate-rich foods, particularly beetroot juice, may lead to a slight improvement in exercise performance, whereas other foods like red spinach, Swiss chard, and rhubarb do not show similar effects. However, more research is needed to fully understand the effect of nitrate-rich foods on exercise performance and other health outcomes.