How many days should I load beetroot before a race?

Three days is sufficient to saturate the nitrate pool for most athletes. Studies showing benefit from 5 to 7 day loading plans used longer durations for statistical power in the study design, not because longer loading produces meaningfully more performance benefit. The practical plan: two servings daily (morning and evening) for 3 days before the event, then the acute single serving 60 to 90 minutes before your start.

What time should I take Beetroot Pro on race morning?

Take Beetroot Pro 60 to 90 minutes before your race start. This timing aligns with peak plasma nitrite for a refined betaine nitrate extract. Raw beet juice shots need 2 to 3 hours because the absorption pathway is slower. Using raw-juice timing for an extract means the nitric oxide peak has already passed before your start.

Can I take beetroot supplement every day during training?

Yes. Daily use at one serving builds baseline nitrate saturation that compounds with the pre-race loading plan. There is no tolerance or adaptation effect with dietary nitrate, so daily use remains effective throughout a training block.

Does mouthwash affect my beetroot supplement?

Yes. The nitrate-to-nitric-oxide conversion requires oral bacteria in your saliva. Antibacterial mouthwash (chlorhexidine, cetylpyridinium chloride, alcohol-based rinses) suppresses these bacteria for 1 to 5 hours. Skip antibacterial mouthwash on race morning. Brush normally with fluoride toothpaste and do not rinse with any antibacterial product.

Should I take Beetroot Pro with or without food?

Either works. Taking it in a fasted state (before breakfast) may produce slightly faster absorption but the difference is small at the clinical dose range. Most athletes take their morning loading dose with breakfast for convenience and to avoid any mild GI sensitivity on an empty stomach.

What should I avoid during the loading plan?

Avoid antibacterial mouthwash at any point during the loading window. Avoid proton pump inhibitors (omeprazole, pantoprazole) in the 48 hours before race day, as they reduce stomach acid and impair the nitrite-to-nitric-oxide conversion step. Alcohol and high-fat meals in the 24 hours before race start can blunt the vasodilation response.

Two Products. One Calendar Per Plan.

Nutrition Loading Plan

Pick your product below to see the day-by-day loading plan. Beetroot Pro uses a 3-day pre-race nitrate window. Endurance360 uses a 14-day carnosine and creatine saturation cycle.

Generate My Race Timeline Not sure which plan? Take the quiz

Which plan do you need?

The 14-Day Saturation Plan

Initiation PhaseDays 1 to 3

5 capsules with breakfast

Beta-alanine paresthesia (tingling) typically begins on day 2 or 3. It is harmless and fades over the next 7 to 10 days as your body adapts. No acute performance change yet.

Adaptation PhaseDays 4 to 7

5 capsules with breakfast

Tingling continues. Carnosine stores begin to accumulate. Take at the same time every day with food. Do not skip doses, do not split.

Mid-LoadingDays 8 to 10

5 capsules with breakfast

Carnosine roughly 50 percent saturated. Tingling sensation starts to fade. First subtle recovery signals possible: slightly less soreness between hard sessions.

Saturation PhaseDays 11 to 14

5 capsules with breakfast

Creatine phosphocreatine stores approaching full saturation. Beta-alanine carnosine load near maximum. By day 14, full loading is complete.

MaintenanceDay 15+

5 capsules daily, ongoing

Continue daily through your training block to hold saturation. Take a natural break during planned recovery weeks between training cycles.

Pair with Beetroot ProRace week (T-3 days)

E360 5 caps + BRP 2 servings daily

Three days before your event, layer Beetroot Pro on top of E360. E360 handles chronic adaptation; BRP handles acute vasodilation on race morning.

Recovery PhasePost-race recovery

5 capsules with breakfast (continue)

Do not pause E360 after the event. Beta-alanine and creatine support recovery and adaptation. Resume normal training load when ready.

The Three Rules That Most Athletes Miss

Take at the same time every day, with food

Carnosine and creatine saturation depend on consistent serum levels. Take all 5 capsules in a single morning dose with breakfast. Skipping or randomizing the time blunts the cumulative effect. Food slightly slows absorption but improves daily compliance and reduces the chance of mild GI sensitivity.

View product details

The tingling is normal, not a side effect

Beta-alanine paresthesia (the harmless skin tingling) is a nerve receptor response to circulating beta-alanine. It typically begins day 2 to 3, peaks in week 1, and fades by end of week 2. It is a sign the supplement is working, not a problem. Splitting the dose or taking with a larger meal reduces peak intensity if it bothers you.

Why it happens

Pair with Beetroot Pro for race day, not instead of it

E360 builds chronic muscular capacity through carnosine and phosphocreatine saturation. Beetroot Pro produces acute vasodilation through dietary nitrate. Different mechanisms, different timelines. Use both, three days before the event for the BRP loading window.

See the full E360 breakdown

Plan FAQ

Why does Endurance360 require 14 days of loading?+

Beta-alanine and creatine monohydrate, the two highest-evidence ingredients in Endurance360, both work by saturating muscle tissue stores. Beta-alanine builds carnosine over 10 to 14 days of consistent dosing; creatine reaches full phosphocreatine saturation in a similar window. There is no shortcut. A loading dose simply means hitting the clinical daily target without skipping. Once saturation is reached, daily maintenance holds it.

What if I miss a day?+

Take your dose as soon as you remember the same day. Do not double-dose the next day. One missed day will not undo loading, but consistency matters across the full 14 days. If you miss multiple days in the first week, restart the 14-day count from when you resume.

Will I feel the beta-alanine tingling the whole time?+

No. The tingling (paresthesia) typically begins on day 2 to 3, peaks in week 1, and fades to almost nothing by the end of week 2. It is harmless and not a side effect, just nerve receptor stimulation from circulating beta-alanine. If it bothers you, take with a larger meal or split the dose into two smaller servings 30 to 60 minutes apart.

Do I stop after 14 days?+

No. Continue 5 capsules daily through your training block to maintain saturation. Stopping for more than a week begins to drain carnosine and creatine stores. Most athletes treat E360 as a daily training-block supplement and only pause during planned recovery weeks between training cycles.

Can I take Endurance360 and Beetroot Pro together?+

Yes, and they are designed to pair. E360 supports chronic muscular adaptation (carnosine, creatine, rhodiola). Beetroot Pro supports acute nitric oxide vasodilation on race morning. Take E360 daily with breakfast; layer Beetroot Pro 3 days before your event and 60 to 90 minutes before your start. Different mechanisms, no overlap.

Why 5 capsules and not split into two doses?+

A single morning dose with food maximizes daily compliance and matches the dosing protocol used in published carnosine saturation studies. Splitting is not harmful, but it is not necessary either. If the tingling bothers you, splitting can reduce the peak intensity, but most athletes find the sensation fades within 1 to 2 weeks regardless.

Print the 14-Day Calendar

Get the printable day-by-day calendar with the timing plan, week notes, and FAQ. Tape it to the fridge and check off each day.

Open Printable Calendar Shop Endurance360

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.