Skip to main content

These are the benefits of beets (the ultimate natural pre-workout boost)

Looking for a natural performance boost? Check out beets and their many health benefits

Beet greens

Foods offer some of the best options available in terms of maximizing sports performance in a natural way. With food, you know what you’re putting into your body every time. Many foods can help with everything from providing energy for pre-workouts and helping with workout hydration to post-workout recovery to ensure you’re getting the most from every training session. One of the best foods to help maximize sports performance is beets. The benefits of beets actually go well beyond increasing workout energy.

Dwight Schrute from The Office was truly onto something. Beets are a superhuman food, and the proven benefits they have on boosting athletic performance are quite astonishing. With their numerous health benefits, adding beets to your pre-workout meal will have you reaping the rewards. 

Raw beets
Tracy Lundgren/Pixabay

Nutritional information highlights for beets

  • Calories: 58
  • Sodium: 106 mg
  • Potassium: 442 mg
  • Carbs: 13 g
  • Sugars: 9.2 g
  • Vitamin C: 7% of your daily value (DV)
  • Folate: 37% DV
  • Manganese: 19% DV
  • Vitamin B6: 7% DV
A close-up of beets placed in a black plastic crate.
Inti St Clair/Blend Images/Adobe Stock

Benefits of beets: The ultimate all-natural pre-workout

One of the main reasons beets and beet juice are heralded as a sport-enhancing powerhouse is the boost they can give you as a natural pre-workout supplement. The nitrates found in beets are converted to nitric oxide in your body. As a result, nitric oxide plays a huge role in increased blood flow, gas exchange, mitochondria biogenesis and efficiency, and muscle contraction. Improving these markers has a direct correlation to athletic improvement by boosting cardiovascular endurance.

This ultimately helps improve an individual’s VO2 max — the body’s maximum ability to use oxygen during exercise. VO2 max indicates how an athlete’s body can efficiently use oxygen, thus those that consume beets and beet juice can exercise longer and more efficiently.

A father holding a bunch of beets while carrying his son in the market.
Halfpoint Images/Getty Images

May lower blood pressure

As mentioned above, the effects of the nitrates found in beets can have a profound effect on sports performance. Those high levels of nitrates can have a direct effect on lowering blood pressure. By improving blood flow, it acts as a vasodilator (opens up blood vessels) to help blood flow more freely. This helps feed more oxygen to muscles during intense activity. As a result, it can help stave off different diseases such as high blood pressure, heart disease, hypertension, and others.

A close-up of fresh beets on wooden table.
Nadia Nice/Shutterstock

Antioxidant and anti-inflammatory

One of the main reasons fruits and veggies with dark pigmentations are always regarded as desired foods in a well-balanced diet is their ability to have antioxidant properties — and beets offer just that. Betalain is a water-soluble plant pigment that gives beets their naturally deep-red color. One of the properties that betalain has is its ability to be a potent antioxidant. 

Working out places larger amounts of oxidative stress on your body, which increases bodily inflammation. Consuming things like antioxidants can help fight inflammation. Not only does it help fight inflammation, but chronic levels of inflammation have been shown to lead to heart disease, high blood pressure, obesity, hypertension, and more.

Raw red and yellow beets.
Melissa LeGette/Unsplash

Brain boosting benefits

Age-related decline in mental and cognitive functions, along with the increased risk of neurodegenerative disorders like dementia, can be concerning. However, incorporating beets into your diet may have beneficial effects on brain function. The nitrates that are present in beets promote the dilation of blood vessels, leading to increased blood flow to the brain.

Specifically, beets have been shown to enhance blood flow to the frontal lobe, which is associated with higher-level cognitive processes like decision-making and working memory. In a study involving individuals with type 2 diabetes, consumption of 8.5 ounces (250 mL) of beetroot juice daily for 2 weeks resulted in a 4% faster reaction time during a cognitive function test compared to a control group.

Bees with beet juice
Getty Images

How to make a beet juice drink

Beet Juice Recipe

As with most foods, cooking and preparing beets can negate some of the health benefits that it provides. We recommend taking whole beets and using a good high-quality blender to make a great pre-workout beet juice drink.

  • Prep Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving (16 ounces)


  • 1 whole beet, chopped
  • ½ lemon, squeezed juice
  • 1 1/2 cups water


  1. Put all ingredients into a blender and blend until smooth.
  2. Using a fine metal strainer or a metal coffee filter, strain the juice into a large glass.
  3. Consume 20 to 30 minutes before a workout 
  4. Enjoy!
Two plates of beetroot and feta salad beside two cups on white table.
Image Source Trading Ltd/Shutterstock

A low-calorie superfood for improving athletic performance

As an alternative to supplements, beets are a great all-natural source for getting great health benefits that can truly take your athletic performance to the next level. They boost VO2 output, increase nitric oxide levels, help fight inflammation during post-workout recovery, and are relatively low in calories.

Editors' Recommendations

Jeff Turbett
Former Digital Trends Contributor
Jeff Turbett is a health and wellness coach with over three years of experience transforming clients lives and physical…
The best cold plunge and ice bath tubs for your post-workout recovery
Conquer the cold plunge with one of these ice bath tubs
Ice bath in Switzerland

If you're an avid fitness enthusiast, taking an ice bath at home or going for a cold plunge might have crossed your radar as a potential post-workout recovery routine. Or you might be on the opposite end of the spectrum and are looking for a great way to wake yourself up in the morning. If you want something more hardcore than a shower, taking a cold plunge (especially when paired with a sauna) is a great way to invigorate your senses and boost your wellbeing.

There are a ton of options out there, but we've got you covered. This list compiles the very best ice baths and cold plunge tubs of 2023. To determine which one is best for you, consider the size, material, portability, ease of drainage, and safety features like slip-resistant surfaces.

Read more
9 effective core exercises for men dealing with diastasis recti
Men with diastasis recti should consider these simple exercises
man with diastisis recti.

There is nothing more rewarding than being able to look in the mirror and see that nice six-pack that is a result of all your hard work. Getting defined abs is a difficult task on its own, but it becomes even harder if you have diastasis recti. Diastasis recti in men is fairly common, but most conversation surrounding the topic is focused on women during the postpartum period. However, diastasis recti can affect both men and women and certainly doesn't need to be preceded by pregnancy.
Diastasis recti refers to a longitudinal separation of the abdominal muscles. This condition is often considered to be only troublesome from a cosmetic standpoint. Still, there can also be functional consequences because the integrity of your core as a unit is compromised.
The good news is that there are some easy diastasis recti exercises for men that can help reduce the symptoms and discomfort of unsupported abdominal muscles, improve the appearance of your abs, and strengthen your core while helping prevent further separation of your abs. So, if you’re suffering from diastasis recti, or wondering if you might be, keep reading for a quick introduction to diastasis recti and a detailed rehab workout program with the best diastasis recti exercises for men.

What is diastasis recti?
Diastasis recti is a separation between the right and left sides of the rectus abdominis muscles (your “six-pack” muscles) that run down the front of the trunk. Diastasis recti results in a gap that runs vertically down the center of your abdomen. It is caused by excess pressure exerted on the abdominal muscles and a stretching and thinning of the linea alba, which is the connective tissue that joins the right and left columns of the rectus abdominis.
Diastasis recti is more common as a result of pregnancy or obesity, though people with connective tissue disorders may also develop diastasis recti. The abdominal separation associated with diastasis recti results in unsupported abdominal muscles, which can cause difficulties with certain movements, poor posture, lower back pain, hip pain, and athletic and sexual performance consequences.

Read more
7 mobility exercises to strengthen your joints and increase your range of motion
These highly effective mobility exercises can help you take your health to the next level
Man doing pistol squat.

Staying active and eating a healthy diet can help prevent certain diseases, such as heart disease and diabetes, but mobility exercises help keep joints healthy and flexible. Exercise and diet can also reduce the risk factors of developing other serious health conditions. Another major plus of participating in regular exercise is that it helps to prevent weight gain and muscle loss and aids in the burning of calories and body fat as well.

Additionally, maintaining supple and flexible joints throughout life helps to prevent mobility issues as the body ages. However, there can be more to an exercise routine than just muscle strengthening, flexing, and stretching.

Read more