Beetroot juice is gaining traction as a popular, antioxidant-rich pre-workout drink among athletes, with research supporting its ability to enhance endurance and performance.
Emerging studies indicate that drinking beet juice before physical activity may improve cardiovascular function and stamina, making it a beneficial beverage whether you're running, lifting weights, or engaging in other sports [1].
How Beet Juice Enhances Athletic Performance
The performance-boosting effect of beet juice is attributed to its content of inorganic nitrate, which the body converts into nitric oxide in the intestine [5].
According to registered dietitian Sue-Ellen Anderson-Haynes, MS, RDN, this compound is vital for athletes because it:
- Improves blood flow.
- Enhances gas exchange.
- Strengthens muscle contractions.
Anderson-Haynes describes nitric oxide as an athlete's "secret sauce" for powering cardiorespiratory endurance.
Research Highlights: Concrete Performance Gains
Several small studies have provided concrete evidence of beet juice's benefits:
- Endurance and Power: A study involving 27 experienced mountain climbers showed that those who consumed 70 milliliters of beetroot juice 2.5 hours before an ascent exhibited slightly faster muscle recovery compared to those who drank water or a placebo [2].
- Aerobic Capacity: Another study on female endurance athletes found that drinking 50 milliliters of beetroot juice 150 minutes before exercise resulted in a nearly 5% increase in VO2 max (maximal oxygen consumption), a key measure of aerobic capacity [3, 4].
These findings suggest that beetroot juice can benefit athletes across various disciplines, including volleyball, running, boxing, and weightlifting [6, 3, 7, 8].
The Best Time to Drink Beet Juice
To maximize the benefits, timing is crucial. Since nitrate levels in the body typically peak within 2 to 3 hours after consumption, it is ideal to drink beet juice about 60 to 90 minutes before your workout or event [7].
Joel Ramdial, EdD, RD, recommends an intake of about 3 ounces of pure beet juice before an athletic event. For those who find the taste too strong, you can mix it with other juices like lemon or carrot juice. Fresh juice is generally preferred over supplements for a natural performance boost.
Key Considerations Before You Drink Up
Expect Color Changes
A common and harmless side effect of drinking beet juice is a temporary change in the color of your urine or stool. You may notice pink urine or red stool a day or two afterward. This is a normal, harmless reaction.
Potential Drug Interactions
Because beetroot juice can naturally lower blood pressure, individuals currently taking blood pressure medication should consult with a healthcare provider before incorporating it into their regular routine [9].
Hydration and Testing
To avoid potential side effects like gastrointestinal discomfort, be sure to stay well-hydrated when drinking beet juice.
Furthermore, it is strongly advised to never try a new supplement or food on the day of a major race or event. Always test it out on a low-stakes practice day first to ensure it doesn't cause any unwanted side effects like nausea or other gastrointestinal issues.
References
- Emerging research shows that beet juice may improve cardiovascular function and stamina, making it a good workout beverage before running or lifting weights.
- One small study published in the Journal of the International Society of Sports Nutrition found that beetroot juice improved endurance and lower-body power in mountain climbers... Those who drank beetroot juice showed slightly faster muscle recovery than the other groups.
- Another study found that female endurance athletes who drank 50 milliliters of beetroot juice 150 minutes before exercising saw a nearly 5% increase in VO2 max, or maximal oxygen consumption—a measure of aerobic capacity.
- Harvard Health Publishing. VO2 max: What is it and how can you improve it?
- Beet juice contains inorganic nitrate, which the body converts to nitric oxide in the intestine.
- Small studies suggest that beetroot juice may benefit athletes across various sports, including volleyball.
- Small studies suggest that beetroot juice may benefit athletes across various sports, including running, boxing, and weightlifting... In general, it is ideal to consume beets or beetroot juice about 60 to 90 minutes before the event or a workout because nitrate will peak within 2 to 3 hours after consuming beets.
- Small studies suggest that beetroot juice may benefit athletes across various sports, including weightlifting.
- Because beetroot juice can lower blood pressure, people taking blood pressure medication should consult a healthcare provider before using it regularly.
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