Dietary Nitrate Calculator – Beetroot Dose & Timing Tool

Dietary Nitrate

Nitrate Calculator

Dietary nitrate is converted in the body to nitric oxide, which can improve the efficiency of oxygen use during exercise and reduce the energy cost of a given pace (Jones, 2014).

This has been shown to delay fatigue and support performance in endurance activities such as running, particularly for recreational and moderately trained athletes (Macuh & Knap, 2021).

To maximise the performance benefits of dietary nitrate, please select the options below to determine your personalised serving size and optimal dosing time.

Your body weight

70.0 kg = 154.3 lb. Use your race-day weight for the most accurate dose.

Select your aim

Standard loading range is ~5–9 mmol total nitrate.

Your serving

Number of teaspoons

—

Teaspoons

Dosing

—

Nitrate

Timing

4–5days

Start loading

Timing

2–3hr

Before event

VOOM Rocket Beet · 500mg nitrate per 18.4g (4 tsp) serving

Wylie et al., 2013.

Top 5 Tips for Dietary Nitrates in Sport

Start 4–5 days before your event, not just on race day. Chronic loading tends to give more consistent gains than a single acute dose.
(Vanhatalo et al, 2010; Poon et al, 2025).
Time your last dose 2–3 hours before the start. Plasma nitrite peaks in this window and stays elevated for roughly 6–8 hours.
(Wylie et al, 2013).
Skip antibacterial mouthwash around race week — it kills the oral bacteria that convert nitrate to nitrite.
(Kapil et al, 2013).
Expect bigger gains if recreational or moderately trained. Highly trained athletes (VO2max above ~65) tend to see smaller benefits.
(Hlinský et al, 2020).
Whole foods work too. Around 250–500g of nitrate-rich veg — beetroot, spinach, arugula — can match supplement doses.
(Macuh & Knap, 2021).