Beetroot vs Pump Formulas

Nitrates can enhance endurance economy; ‘pump’ formulas target nitric oxide & cell hydration for resistance training. Use both strategically.

Beetroot / Nitrates

Dose ~300–600 mg nitrate (e.g., beet shots) 2–3 hours before training. Strongest effects in time‑to‑exhaustion and endurance in less‑trained individuals.

‘Pump’ Ingredients

  • L‑citrulline 6–8 g
  • Glycerol 1–2 g (check tolerance and hydration)
  • Betaine 2.5 g

Take ~30–60 min pre for resistance training sessions.

Stacking

For hybrid days: take a nitrate shot 2–3 h pre + a stim‑free pump 30–60 min pre. Monitor GI comfort and total fluid intake.