Moderate evidence. Direction: Benefit.
Evidence maturity: EmergingShort-term only
Rubric condition met: Meta-analyses of randomized placebo-controlled trials with a consistent direction for power; small studies, mostly men
An NIH-funded individual participant data meta-analysis of 19 double-blind crossover studies (268 participants) found higher maximal muscle power (g = 0.42, about 5%), and a 2025 umbrella review found higher peak power output (SMD 0.25). The effect on maximal strength was trivial (SMD 0.08), peak power and peak velocity in squat and bench press did not change significantly, and a 2026 athlete meta-analysis found no significant pooled effect on any of its six outcomes. Most participants were men.
Evidence maturity: Emerging Meta-analyses of many RCTs from many independent groups (Coggan 2021 individual-participant meta-analysis (19 studies, 268 participants)); Established once a preregistered independent RCT is confirmed.
The small-studies check (B5) on per-trial sizes is not complete; the B grade stands until it is.
Tested as: Dietary nitrate dosed in mmol (concentrated beetroot juice or sodium nitrate)
Science is provisional. This grade reflects the evidence we found as of . Next review: .
Maturity sits beside each grade. The grade says what the evidence shows; maturity says how much of it there is and how well it is confirmed.
| Study | Year | Design | Participants | Result |
|---|---|---|---|---|
| Coggan 2021 | 2021 | meta-analysis | 268 | result not recorded |
| Alvares 2022 | 2022 | meta-analysis | not recorded | result not recorded |
| Tan 2023 | 2023 | meta-analysis | not recorded | result not recorded |
| Poon 2025 | 2025 | umbrella review | 2672 | result not recorded |
| Xie 2026 | 2026 | meta-analysis | 659 | result not recorded |
Tan R, Pennell A, Karl ST. Effects of Dietary Nitrate Supplementation on Back Squat and Bench Press Performance: A Systematic Review and Meta-Analysis Nutrients, 2023. PMID 37299456
Alvares TS, Oliveira GV, Volino-Souza M. Effect of dietary nitrate ingestion on muscular performance: a systematic review and meta-analysis of randomized controlled trials Crit Rev Food Sci Nutr, 2022. PMID 33554654
Coggan AR, Baranauskas MN, Hinrichs RJ. Effect of dietary nitrate on human muscle power: a systematic review and individual participant data meta-analysis J Int Soc Sports Nutr, 2021. PMID 34625064
Xie Y, Han Y, Du Q. Dietary Nitrate Supplementation and Exercise Performance in Athletes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials Sports (Basel), 2026. PMID 42931603
Poon ET, Iu JC, Sum WM. Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses Sports Med, 2025. PMID 40085422
Search (): (nitrate[ti] OR beetroot[ti]) AND (strength[tiab] OR power[tiab] OR sprint*[tiab]) AND (meta-analysis[pt])
A, strong: what grade A means
At least one meta-analysis or three independent randomized trials in the relevant healthy population, pointing the same way, with low or some risk of bias, at doses legally available.
B, moderate: what grade B means
Two or more randomized trials with mostly consistent results, or one large, well-run trial, or a meta-analysis with high heterogeneity.
C, limited: what grade C means
One small randomized trial, open-label or pilot studies, or results only in clinical or older populations being applied to healthy adults.
D, preliminary: what grade D means
Animal, cell or mechanism evidence only. No controlled human outcome data.
N, no benefit shown: what grade N means
Adequate human randomized trials found no meaningful effect.
