Beetroot Juice: Can It Really Boost Your Workout Performance?

Beet juice has become a favorite pre-workout drink among athletes, thanks to its reputation for being rich in antioxidants and its potential to boost endurance. Recent research suggests that beet juice may enhance cardiovascular function and stamina, making it a valuable addition to an athlete’s routine before running or lifting weights.

What Does the Research Show?

A small study published in the Journal of the International Society of Sports Nutrition found that beetroot juice improved both endurance and lower-body power in mountain climbers. In the study, 27 experienced climbers drank 70 milliliters of beetroot juice, water, or a placebo. After two and a half hours, the climbers completed an ascent, underwent fitness tests, and descended the mountain. Those who consumed beetroot juice showed slightly faster muscle recovery than the other groups.

In another recent study, female endurance athletes who drank 50 milliliters of beetroot juice 150 minutes before exercising achieved nearly a 5 percent increase in VO2 max, a key measure of aerobic fitness.

How Does Beet Juice Boost Performance?

Beet juice contains inorganic nitrate, which is converted by the body into nitric oxide. This compound helps increase blood flow, improve gas exchange, and strengthen muscle contractions—all benefits for athletic performance. Nutrition experts often refer to beet juice as an athlete’s “secret sauce” because of its power to enhance stamina and cardiorespiratory endurance.

Best Practices for Drinking Beet Juice

Studies suggest that athletes in a variety of sports, from running to weightlifting to volleyball, may benefit from beet juice. Experts recommend drinking beet juice about 60 to 90 minutes before exercise, as nitrate levels peak in the body about two to three hours after consumption. For best results, use about three ounces of pure beet juice and consider mixing it with lemon or carrot juice to improve the flavor.

Possible Side Effects

After drinking beet juice, it’s common to notice temporary changes in urine or stool color, with pink or red tones appearing a day or two after consumption—an effect that is harmless.

However, beetroot juice can lower blood pressure, so people on blood pressure medication should talk to a doctor before drinking it regularly. In addition, drinking too much beet juice without proper hydration may cause gastrointestinal discomfort. Experts recommend trying beet juice for the first time during a practice, not on the day of a big event, to avoid unexpected side effects like nausea.

In summary, beet juice may provide a natural boost to workout performance for some athletes. As with any supplement or dietary change, it’s important to test how your body responds before using it in competition.