Beetroot Concentrate vs. Beetroot Juice vs. Beetroot Powder: What Athletes Need to Know for Optimal Nitrate Loading

Beetroot has become one of the most researched natural performance supplements in sport - but not all beetroot products are created equal.

From beetroot juice to concentrate, beetroot powders to whole foods, athletes today face more options than ever. But when it comes to nitrate loading for peak endurance and performance, the differences between these forms matter.

In this article, we break down:

• What sets beetroot juice, nitrate rich whole foods, beetroot powders and concentrate apart,
  
• How much nitrate you actually get from each,
  
• And why concentrated, standardised products like Beet It Sport Nitrate 400 Shots are the most practical tool for athletes aiming to train and race at their best.
  
  

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Which Foods Contain Nitrate?

Like most nutrients, nitrate is naturally occurring — especially in leafy greens like spinach, rocket, and lettuce, as well as root vegetables like beetroot and radishes. While eating a nitrate-rich diet is always a good idea, getting enough nitrate to reach clinically effective levels for optimal performance can be tricky through whole foods alone. That’s why beetroot juice and beetroot concentrate have become popular go-tos in recent years for athletes and health-conscious consumers alike.

But what’s the most effective way to actually boost your nitrate levels, and why aren't all beet-based products created equal?

While nitrate can be derived from the everyday food that we eat, it's content levels in whole foods and juices varies widely depending on soil, season, storage, and processing. For athletes trying to follow evidence-based nitrate protocols, this variability can be a real barrier.

 

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Beetroot Juice vs. Beetroot Concentrate vs. Beetroot Powder

*nitrate content in beetroot powder depends heavily on beet variety, soil quality, drying process, and storage conditions. When the Beet It Sport team has tested any beetroot powders for nitrate levels, the results have shown tiny amounts of nitrate present. We  did those tests with our own equipment that we use to ensure we get a consistent dose of nitrate in our products.

Vital considerations:

• Beetroot juice: Naturally rich in nitrate but requires large volumes (often 500ml+) to match the nitrate delivered in one N400 shot. This can be hard to tolerate before exercise and comes with no guarantee on exact nitrate levels.
  
• Beetroot concentrate: Juice reduced to smaller volume. Better - but unless standardised, it can still vary.
• Beetroot powder: Beetroot powder is usually a by-product of pressing beets &, when tested, Beet It Sport has found the nitrate content in beetroot powders to be negligible and we would not advise using any for nitrate levels unless there is a proven quality guaranteed - like with the Beet It Sport Nitrate 400 shot.  
  
• Beet It Sport N400 Shot: Scientifically formulated, batch-tested, and certified to deliver 400mg nitrate per shot — reliably, every time.
• Beet It Sport Crystals: A versatile crystal format option delivering the same guaranteed 400mg nitrate dose as the N400 Shot. Convenient, standardised, and tested for consistency – unlike generic powders.

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Why Does Nitrate Level Matter for Performance?

When you consume dietary nitrate, your body converts it through a simple but powerful process:

nitrate → nitrite → nitric oxide.

Nitric oxide is a molecule with real athletic impact — it improves blood flow, helps muscles use oxygen more efficiently, and reduces the overall oxygen cost of exercise. In short: it helps your body go further, for longer, with less strain.

Improvements in time to exhaustion, endurance, oxygen efficiency, and even sprint performance have all been observed in athletes who load nitrate daily in the lead-up to competition. These aren’t just one-off findings — more than 300 medical and sports performance studies have explored the benefits of dietary nitrate, and the evidence continues to stack up in its favour.

We actually covered this in one of our recent blogs, Tour-Level Science for Everyday Gains, where we broke down the physical demands of the Tour de France and highlighted how riders might use Beet It Sport’s nitrate shots to stay sharp and recover quickly through every stage of the race.

But here’s the catch: consistency matters. You simply can’t rely on whole vegetables or regular beetroot juice to hit an effective nitrate dose every time. Nitrate levels in fresh foods can vary dramatically depending on how they were grown, harvested, or stored. That’s why standardised nitrate shots — like our Nitrate 400 — are such a game-changer: they remove the inconsistency and deliver a clinical dose every single time. For athletes who prefer a format similar to powder, the Beet It Sport Crystals provide the exact same 400mg nitrate guarantee in a sachet.

 

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How Much Juice Equals One Shot?

In terms of nitrate levels, roughly:

1 Beet It Sport N400 Shot = 500ml beetroot juice = 6–8 whole LARGE beets (same applies for the Beet It Sport Crystals) 

(larger than supermarket ones! So, for supermarket beets you're looking at closer to 10 beets to one n400 shot).

That’s a lot of beetroot — and a lot of liquid — especially in the days leading up to a race. Sure, it’s possible to get your nitrate in through whole foods or juice alone, but it requires time, planning, consistency and likely some luck. And let’s be honest: having that kind of time and headspace to micromanage your diet in the lead-up to competition?

That’s a luxury most of us don’t have. But, perhaps the most crucial point is that you won't know for certain how much nitrate you're getting, even if you do prefer to get nitrate just from whole foods.

Consider the science-backed nitrate loading protocol:

✅ 5–6 days out: 1 shot per day
✅ 3 days before: increase to 2 shots daily
✅ Race day: 1–2 shots, 2–3 hours before start

To follow this with food or juice alone, you’d need to eat 90 -120 whole supermarket-size beets — or drink around 10 pints of beetroot juice in a single week. 

Let’s be real: for most of us that could be a major challenge. That’s where a standardised, concentrated shot can really simplify things — making it easier to stay consistent without overloading your routine.

To sum it up, the Beet It Sport Nitrate 400 shot makes nitrate loading practical and accurate.

Find our full guide here  → Optimise Dosage page

Beet It Sport is trusted by the best. With over 300 independent studies behind it and trusted use across Premier League teams, UCI cycling teams, international rugby, and Olympic athletes, Beet It Sport N400 isn’t just convenient  -  it’s the gold standard for athletes, at all levels, who want to take their fuelling seriously.

 

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Conclusion:

When it comes to unlocking the performance benefits of dietary nitrate, not all sources are created equal. While whole foods and juices are excellent for general health, their nitrate content is inconsistent — and when you’re training or competing, precision matters.

Choosing concentrated beetroot juice is better for getting more nitrate from a smaller amount of liquid — but only standardised, batch-tested products like Beet It Sport’s Nitrate 400 Shots and the Beet It Sport Crystals ensure that you’re getting a clinically effective dose, every time.

When you want to do your best as an athlete, you choose the best equipment for you and you hone your exercises, technique, efforts as much as you can. Thousands of athletes now choose Beet It Sport products to continue that optimisation when harnessing the power of dietary nitrate for performance.

Whether you’re training for a marathon, tackling your next cycling event, or just trying to get the most out of every session, nitrate loading can give you a real edge - but only if done right, with the optimal tools.

Consistency, accuracy, and convenience: that’s the difference a shot can make.

 

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