Beetroot ingestion!!! the do’s, the dont’s & does it really work in terms of performance?

In 2009, researchers from Exeter University published the first human trial to investigate the exercise benefits of dietary nitrate (from beetroot juice), reporting a 5% reduction in oxygen cost of exercise and 16 per cent improvement in endurance (time to exhaustion). The main physical performance benefit of nitrate ingestion is the reduction in the O2 cost during exercise, this suggests that the working muscle is simply more efficient.