Beet Juice Benefits for Exercise

Of all the veggies out there, beets don’t get much glory. And of all the juices out there, beets aren’t exactly among the first we think of when we crave a cold glass.

But it turns out that the list of beet juice benefits is pretty impressive. Beets have been studied for their capacity to improve heart and brain health, their potential to lower inflammation, and most commonly, their ability to boost exercise performance and stamina.

Not sure you’re ready to sip a glass before your next sweat session? Read on!

Meet the Beet

The beet, or beetroot, is considered a root vegetable, meaning they grow underground and the root of the plant is eaten. Beets are a favorite food for many who love the earthy taste and creamy texture of this nutrient-packed vegetable.

Beets are packed with antioxidants, including vitamin C, carotenoids, phenolic acids, and flavonoids. Beets also contain folate and potassium, as well as the compound nitrate.

Beets Bring the Heat

Beets boast plenty of benefits, but it’s the nitrates in beets that can help bring a boost to your workout. Here’s how that works:

• Nitrates are converted into nitric oxide in the body.
• Nitric oxide is a signaling molecule - it travels through the artery walls and sends signals to the tiny muscle cells around the arteries, telling them to relax.
• When these cells relax, the blood vessels dilate (open wider), blood flow increases, and blood pressure decreases.

Thanks to its positive effects on blood flow, nitric oxide has been shown to improve not only heart and brain health, but also muscle efficiency, muscle power, exercise endurance, and exercise performance. 

For this reason, beets have become popular as a healthy alternative to chemical packed pre-workout products. They are primarily consumed as beet juice, or dried beet juice powder for a convenient and concentrated way to enjoy their benefits.

Organic Beet Juice Powder is a great way to get in your beetroot juice before exercise. It is:

• Cold-juiced and low-temperature dried for potency
• Easy to mix in juice, water, smoothies and more
• Certified organic, non-GMO, vegan, gluten-Free, and kosher

Eat Some Beets

The effects of beet juice on exercise performance have been well documented in research, so if you’re ready to give it a try, here’s what you should know:

What is the best time to drink beet juice?

Research suggests that beet juice is most effective on exercise performance when consumed two to three hours before exercise.

How much beet juice should I drink before workout?

Studies indicate that 300 to 500 milligrams of nitrate is enough to provide an improvement in performance. This translates to 1-2 cups of beet juice. If it’s your first time trying beet juice, start on the low end of the range and observe any benefits, then increase from there.

Do whole beets work too?

Yes, whole beets still contain nitrates that provide the same benefits as beet juice. However, they are less concentrated than beet juice, so more would have to be consumed for a similar effect. In addition, the added fiber in whole beets is certainly beneficial to your body, but the effects of too much fiber before a workout might be uncomfortable.

Are there any side effects?

In otherwise healthy individuals, beets don’t tend to have any adverse reactions – they’re a whole food after all! However, be aware that the natural red color of beet juice may temporarily add a red tinge to your urine and stools, so don’t be alarmed!

What’s the best way to drink beet juice?

Beet juice can be consumed on its own, just like any other juice. It tends to taste best cold. Our Organic Beet Juice Powder is naturally sweet and can be mixed into any liquid – try adding it to smoothies or drinking it with a squeeze of another juice like orange, lemon, or lime if you prefer to cut the flavor a bit.

If you want to amp it up even more, check out our Pre-Workout Energizer recipe for the ultimate clean boost to your workout!