The Runner's
Threshold Edge
Quick answerDietary nitrate at 300 to 600 mg reduces the oxygen cost of a given pace by 1 to 3 percent in published trials, which translates to roughly 2 to 7 minutes off a 4-hour marathon. Beetroot Pro discloses 160 mg per serving, below that range. Take it 60 to 90 minutes before your run. The effect is strongest at threshold pace and during sustained efforts where oxygen cost accumulates over miles.
You know the feeling at mile 18 when your legs stop cooperating. Nitrate loading does not eliminate that wall, but it moves it. The mechanism is well-documented: dietary nitrate reduces the oxygen cost of a given pace, meaning you can hold threshold longer before the RPE catches up to the effort.
BRP is stim-free, so it stacks with whatever caffeine strategy you already have dialed in. A 2009 study in the Journal of Applied Physiology found that dietary nitrate supplementation reduced oxygen cost during submaximal running by roughly 5%, which translates to meaningful time at race pace.
What You Are Actually Taking
Not a proprietary blend. Not “beet powder.”
Every serving delivers a fixed 8,000 mg of standardized beet extract, which at the 2% nitrate standardization documented on our Certificate of Analysis works out to roughly 160 mg of dietary nitrate. That is below the 300 to 600 mg used in published nitrate research, and it is the same in every batch. Third-party tested, every batch. The label discloses the extract weight, which is what makes the nitrate figure derivable at all.
Nitrate and nitric oxide precursors are not on the USADA prohibited list. Verify via USADA Supplement 411 before your next race.
I built BRP because I got tired of buying beet supplements that never told me the nitrate dose.
I was loading for LOTOJA, my first serious attempt at the course record, and I could not find a single product with standardized numbers I could trust for race planning. Every label said “beet powder” and nothing else. So I standardized it myself: 8,000 mg of standardized beet extract per serving, every batch third-party tested, every bottle consistent. At the 2% nitrate standardization documented on our Certificate of Analysis, that works out to about 160 mg of dietary nitrate, below the 300 to 600 mg used in the published trials, but it is a number I can actually derive instead of a guess. I take it 60 minutes before the gun. That approach held the course record. That is the whole pitch.
Read more about the teamThe Runner Loading Plan
Optimized for Marathon / Half Marathon. See the full 7-phase plan for all distances and stacking options.
| Phase | Timing | Dose | Notes |
|---|---|---|---|
| Base Loading | 3 days pre-race, AM + PM | 2 servings per day | Saturates muscle tissue before taper |
| Race Eve | Evening before race | 1 serving | Final top-up; do not skip sleep for this |
| Race Morning | 60 to 90 min before gun | 1 serving | Peak nitric oxide aligns with starting pace |
| Late Race (optional) | Mile 18 to 20 for 4+ hour finish | 1 serving | Extends vasodilation through the final miles; test in training first |
What to Avoid on Race Day
- XAntibacterial mouthwash on race morning (kills the oral bacteria that convert nitrate to nitric oxide)
- XProton pump inhibitors (PPIs) within 2 hours of dosing (reduce stomach acid needed for conversion)
- XAlcohol the evening before (impairs nitric oxide synthesis)
- XHigh-nitrate foods (beets, spinach, arugula) in the 24 hours before if not part of loading plan (unpredictable nitrate stacking)
Clinical Mechanisms
Biological Data & Plan Specs
Beetroot Pro® Specs
Acute Race-Day Vasodilation & Oxygen Delivery
Patented betaine nitrate
2 scoops = 6 raw beets
Low-carb, Low-sugar
Accelerates the nitrate-to-nitrite-to-nitric-oxide pathway to reduce the oxygen cost of exercise and enhance mitochondrial efficiency.
Plan: 30-45m before starting line
Endurance360® Specs
Chronic VO2 Max Improvement & Lactic Acid Buffering
Creatine Monohydrate, Beta-Alanine, Cordyceps Mushroom
Gelatin Capsules
ATP & Cellular pH
Combines creatine for ATP regeneration with beta-alanine to buffer muscle acidity during sustained threshold efforts.
Plan: 10-14 Day Pre-Loading Phase
Tools for Runners
How many grams per hour, which sources, and when to take the first gel.
Your sweat rate determines your sodium target. Not a generic chart.
7-day personalized protocol built around your distance and finish time.
What a 1 to 2% oxygen cost reduction means in minutes at your pace.
Training intel : Runner
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