Broccoli and Beet Shots for Endurance Athletes
What beet and broccoli shots do, what the research says, how to take them, and the products we'd pick, based on independent Pello Scores.
Beet shots have solid evidence behind them for endurance performance. Broccoli shots are more promising than proven, and the sheer amount of broccoli pressed into a 2oz bottle is worth a double take. Both have moved from health-food shelves into race kits, and they're often sold in tandem, but they work in completely different ways.
Here's what each one does, what the research says, how to use them, and the products we'd pick based on the independent Pello Scores.
Beet shots: the one with real evidence
Beet shots work because beetroot is rich in dietary nitrate. Your body converts nitrate to nitric oxide, which helps blood vessels widen and makes muscles more efficient. In practice, you use slightly less oxygen at the same pace.
What the research shows:
How to take it:
The drawbacks:
Personally, while I've not yet leaned into shot format, I do incorporate beets into my dinner ~three days out from a major event. Given the ease of the shot, I'll likely be transferring to said format in 2027.
Broccoli shots: promising, not proven
Broccoli shots are made from broccoli sprout extract, which is rich in sulforaphane. Sulforaphane switches on the body's own antioxidant defenses. The idea is that this helps you handle the oxidative stress of hard training.
What the research shows: small studies suggest sulforaphane may lower lactate or oxidative stress during exercise. But the evidence in athletes is still early, with few studies and small groups. There's no agreed dose for performance yet.
How to take it: follow the label. Because there's no performance protocol yet, there's no evidence-based timing to recommend.
The drawbacks:
Broccoli shots are super interesting to me due to the sheer amount of vegetable packed into the 2oz bottle. Nomio's data estimates ~6lbs of broccoli in their product.
Our picks
Our favorite beet shot is Beet It Sport Nitrate 400, the highest-scoring nitrate product we track. Scores and prices are from Pello's product reports.
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| Pick | Product | Pello Score | Price per serving | Why |
|---|---|---|---|---|
| Best beet shot | Beet It Sport Nitrate 400 Shot | 77 (Excellent) | $3.70 | Informed Sport tested, organic, strong science score. No major weaknesses. |
| Also tested for sport | SiS GO Nitrates Shot | 62 (Good) | $3.35 | Informed Sport tested and slightly cheaper. Nitrate amount isn't listed on our report. |
| Nitrate in a gel | Beet It Sport Nitrate Energy Gel | 72 (Good) | $5.00 | 30g of carbs plus nitrate, Informed Sport tested. Pricey. |
| Higher dose | Amacx Beet Shot | 52 (Average) | $4.00 | 500mg of nitrate per shot, plus 20.2g of carbs. No banned-substance testing. |
| Broccoli shot | Nomio Broccoli Sprout Shot | 50 (Average) | $7.00 | The only broccoli shot we track. Well rated by users (4.7/5), Cologne List tested, but weak science score. |
Sport Nitrate 400 Shot
SiS GO Nitrates Shot
Sport Nitrate Energy Gel Top Up 100
If you're drug tested, stick to the Informed Sport options: Beet It and SiS.
The bottom line
Beet shots are worth trying if you're a recreational or age-group athlete. Take one about 2–3 hours before a key session, check the label for 300–550mg of nitrate, and test it in training first. Our pick is Beet It Sport Nitrate 400.
Broccoli shots are interesting but still unproven. If you enjoy them, they're unlikely to hurt. Anecdotally, people seem to feel a benefit, but don't expect a measurable performance boost quite yet.
References
- Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44 Suppl 1:S35-45. doi:10.1007/s40279-014-0149-y
- Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-55. doi:10.1136/bjsports-2018-099027
- Flockhart M, Nilsson LC, Tillqvist EN, Vinge F, Millbert F, Lännerström J, et al. Glucosinolate-rich broccoli sprouts protect against oxidative stress and improve adaptations to intense exercise training. Redox Biol. 2023;67:102873. doi:10.1016/j.redox.2023.102873
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