Pump Up The BEETS!
Beets are one of the easiest, lowest-risk additions to an athlete's diet — they're a natural source of dietary nitrate, which is the compound researchers look at when studying performance. In this episode of The Garage Gym Athlete Podcast, Jerred and Joe dig into a systematic review on nitrate supplementation and muscle strength, plus how they actually use beets in real life.
Key Takeaways
- Beets are a whole-food source of dietary nitrate, the compound behind their interest as a performance aid.
- The featured study is a systematic review on the effects of nitrate supplementation on muscle strength and mass.
- Jerred and Joe cover both the upsides and the downsides of beets, and how they personally use them.
- Beets are a low-cost, low-risk, easy-to-add option for athletes doing concurrent training.
Pump Up The BEETS!
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IN THIS 34-MINUTE EPISODE WE DISCUSS:
- Jerred and Joe discuss a study on beets
- They discuss upsides and downsides of beets
- They go through how they use beets
- Quick team updates
- And A LOT MORE!!
What the research says
The study featured this week is a systematic review examining the effects of nitrate supplementation on muscle strength and mass. Beets matter here because they're one of the richest dietary sources of nitrate, which is why they come up so often in performance conversations. Rather than chasing a single dramatic result, the takeaway Jerred and Joe land on is practical: beets are inexpensive, easy to add to your routine, and carry little downside, which makes them a reasonable option to experiment with — especially for athletes balancing strength and endurance work. As always, a whole-food source like beetroot is a simple place to start before reaching for a specialized supplement.
You can read the primary source here: Effects of Nitrate Supplementation on Muscle Strength and Mass: A Systematic Review.
Garage Gym Athlete Workout of the Week
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Frequently Asked Questions
Are beets good for strength training?
Beets are a natural source of dietary nitrate, the compound studied for its effects on performance. The systematic review featured in this episode looked specifically at nitrate supplementation and muscle strength and mass. Because beets are cheap, easy, and low-risk, they're a sensible thing to try alongside solid programming and nutrition.
How do athletes use beets?
Common approaches include eating whole beets, drinking beet juice, or using beetroot powder before training. There's no single required method — the point is consistently getting dietary nitrate from a whole-food source, which Jerred and Joe talk through in the episode.
Are there downsides to beets?
The episode covers both sides. Beets are generally well tolerated, though some people notice harmless changes like beeturia (reddish urine). As with any supplement or food strategy, individual response varies, so it's worth testing how they work for you.
Related reading from Garage Gym Athlete
- How to Pick the Right Supplements in a Scary Supplement World
- Does Beta-Alanine Actually Work?
- Dark Chocolate Benefits With Science
Want programming that pairs smart nutrition with strength and endurance work? Join Garage Gym Athlete.
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
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