Pump
Dietary Nitrate (Beetroot)
Dietary nitrate is a nitric-oxide source (often from beetroot) with strong evidence for endurance-oriented dosing.
How it counts: Counts toward Pump, not the grade
Scored against its clinical dose in the Pump sub-score (and any award that uses it), but it doesn’t move the overall grade.
- Clinical dose
- 300–600 mg
- Safety ceiling
- —
- Evidence
- strong
- Category
- Pump
Evidence summary
Research confidence: high
Expressed as elemental nitrate (NO3-) mg, not beetroot powder mg. Effective acute range ≈5-14.9 mmol NO3- (≈310-924 mg); effective multi-day range ≈5-9.9 mmol/day (≈310-614 mg/day). 300-600 mg/serving (≈5-10 mmol) matches the typical standardized-beetroot-juice-shot dose (e.g., Beet It, ~400 mg nitrate per 70 mL).