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The beet boost: Here’s what science says about drinking beet juice pre-workout

Gulping down just a few ounces of this colorful juice before your workout could combat fatigue, enhance endurance and muscle power, and more.

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A glass of beet juice beside sliced and whole beets on a wooden table.
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I’ve always liked beets, from the sweet yet slightly zesty flavor to the array of vibrant colors. You can find colors like deep royal purple, red, golden yellow, and white beets. Betanin is the natural pigment that’s responsible for the red color of beets. This pigment has strong antioxidant properties.

One of my favorite healthy nutritional approaches to help manage autoimmune disease is the Wahls Protocol, created by Dr. Terry Wahls to tackle her own multiple sclerosis. As Dr. Wahls says, “eat the rainbow”, and she doesn’t mean Skittles; she means bright, colorful fruits and veggies, like beets. These deeply pigmented, colorful foods are anti-inflammatory, rich in antioxidants, and provide numerous health benefits, including helping to protect against chronic diseases like heart disease.

beet juice with carrot on table
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So, what’s the deal with everyone drinking beet juice before a workout? What does the research show? Given the many proven benefits of beets, it turns out the beet boost is backed by interesting research. Most fitness pros recommend consuming three ounces, ideally about 60-90 minutes before your workout or athletic event.

What are the benefits of drinking beet juice?

beet juice
Polina Tankilevitch / Pexels

Researchers have unveiled several health benefits of drinking beet juice, including:

  • Lowering both systolic and diastolic blood pressure due to the nitrate content. The nitrates turn to nitric oxide, which widens blood vessels.
  • Reducing the risk of chronic diseases like heart disease and liver disease due to the antioxidants and anti-inflammatory properties.
  • Helping to lower inflammation.
  • Rich in minerals and electrolytes like potassium, folate, and zinc.
  • The betalains are antioxidants that can help destroy free radicals in the body. Large numbers of free radicals promote inflammation and heighten the risk of cancer.
  • Betanin is a type of betalain antioxidant that could also improve the cholesterol profile.
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Numerous studies conclude that beetroot in the form of a juice supplement is protective against oxidative damage to DNA, lipid, and protein structures in vitro.

Boosting exercise capacity pre-workout

man exercising at sunset
Thomasronveaux / Pexels

When people say drinking beet juice before a workout gives them a boost, this could be due to some of these many benefits.

Minerals and electrolytes like potassium

Potassium and other minerals and electrolytes can make you feel more energized to fuel your workout.

Increased plasma nitrate levels and enhanced cardiorespiratory performance

The beet juice increases plasma nitrate levels in your blood, which widens blood vessels and could enhance your physical performance. Researchers found that consuming beetroot juice over five or six days might boost performance in timed trials, lengthen the amount of time until reaching exhaustion, and boost cardiorespiratory performance. Nitrates can also reduce oxygen use during exercise.

Man wearing white shirt outside doing pull ups exercise on silver bar
Lawrence Crayton / Unsplash

Improved muscle power

Another study revealed that drinking about one-third of a cup of beetroot juice every day for one week could help older adults with heart failure better tolerate different types of exercise and enhance aerobic exercise endurance by 24%. It could also enhance recovery performance. 

Combat workout fatigue

A study of mountain climbers revealed that beetroot juice improved endurance and lower-body power, and additional research shows gulping down this brightly colored juice could make you feel less tired, which is certainly helpful when you’re ready to power through a workout.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…
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