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Why You Should Be Adding Beetroot Juice to Your Pre-Workout Routine

Author

Chris Terrana
February 26, 2025

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TLDR (Too Long Didn’t Read)

  • Get to the Root: Most pre-workouts rely on caffeine, stimulants, or synthetic ingredients to give you a temporary energy boost. But beetroot juice is natural and packed with antioxidants and key nutrients.

  • How Beetroot Juice Enhances Performance: Beets are loaded with natural nitrates, which your body converts into nitric oxide—a powerful compound that relaxes blood vessels, increases oxygen flow, and improves muscle efficiency.

  • How to Use Beetroot Juice As a Pre-Workout: Here are some tips on effectively using beetroot juice as a pre-workout.

  • Who Should Use Beetroot Juice?: Beetroot juice is ideal for strength athletes, endurance athletes, and anyone who’s looking for a natural energy boost. The only caution is if you have low blood pressure. See a doctor beforehand.

  • Common Myths About Beetroot Juice: Here are some common myths you may have heard. Let’s look at the science to dispel these myths.

  • Why Natural Pre-Workouts Matter: Many traditional pre-workouts rely on high doses of caffeine and stimulants, which can lead to energy crashes, jitters, and long-term tolerance issues. Beetroot juice provides a smoother, more sustainable energy boost without overstimulating your nervous system.

Get to the Root

Most pre-workouts rely on caffeine, stimulants, or synthetic ingredients to give you a temporary energy boost. 

But if you’re looking for a natural way to increase endurance, improve blood flow, and enhance muscle performance, beetroot juice might be the game-changer you’re missing.

Packed with nitrates, antioxidants, and key nutrients, beetroot juice has been shown to increase oxygen delivery, reduce fatigue, and improve stamina during workouts. Whether you’re lifting, sprinting, or training for endurance, this natural pre-workout can give you an edge—without the jitters or crashes.

Here’s why beetroot juice belongs in your pre-workout routine and how to use it for maximum benefits.

How Beetroot Juice Enhances Performance

Beets are loaded with natural nitrates, which your body converts into nitric oxide—a powerful compound that relaxes blood vessels, increases oxygen flow, and improves muscle efficiency. 

This leads to:

  • Better Endurance: More oxygen to working muscles means you can train harder for longer.

  • Improved Strength Output: Increased blood flow helps with nutrient delivery and muscle contractions.

  • Faster Recovery: Lower muscle fatigue and reduced soreness post-workout.

  • Natural Energy Boost: No caffeine or artificial stimulants—just sustained, clean energy.

Studies have shown that athletes who drink beetroot juice 30-60 minutes before training experience improved endurance and muscle performance.

How to Use Beetroot Juice as a Pre-Workout

If you want to maximize its effects, timing and dosage matter.

1. Drink It 30-60 Minutes Before Training
Beetroot juice takes time to convert into nitric oxide, so plan ahead. Drinking it an hour before training ensures peak absorption when you hit the gym.

2. Aim for 200-500ml (1 Cup) Per Serving
This is the typical dosage range shown to improve athletic performance. If you’re new to beetroot juice, start with a smaller amount to test your tolerance.

3. Combine It with Other Pre-Workout Nutrients
Pairing beetroot juice with ingredients like citrulline, electrolytes, or a small amount of carbs can further enhance blood flow and energy levels.

4. Choose Natural or Powdered Options
Fresh beetroot juice is best, but if that’s not convenient, beetroot powder mixed with water works just as well. Look for 100% pure beetroot with no added sugars or fillers.

Who Should Use Beetroot Juice?

Beetroot juice is ideal for:

  • Strength Athletes: Improved oxygen delivery helps with heavy lifts and high-rep training.

  • Endurance Athletes: Long-distance runners, cyclists, and swimmers benefit from sustained stamina.

  • Anyone Looking for a Natural Boost: If you want to avoid artificial pre-workouts but still maximize performance, this is a great option.

The only caution? If you have low blood pressure, consult your doctor before using beetroot juice regularly, as it can cause further drops in blood pressure.

Common Myths About Beetroot Juice

“It’s Just a Gimmick”
Multiple studies have confirmed the link between beetroot juice, increased nitric oxide production, and improved physical performance. It’s backed by real science.

“It Tastes Bad”
While beetroot juice has an earthy taste, mixing it with lemon, orange juice, or a smoothie can make it more enjoyable.

“Beetroot Juice Works Instantly”
It takes time for nitrates to convert into nitric oxide. Drinking it 30-60 minutes before training gives the best results.

Why Natural Pre-Workouts Matter

Many traditional pre-workouts rely on high doses of caffeine and stimulants, which can lead to energy crashes, jitters, and long-term tolerance issues. 

Beetroot juice provides a smoother, more sustainable energy boost without overstimulating your nervous system.

It also offers added health benefits beyond training—such as improved heart health, reduced inflammation, and better circulation.

The BMM Takeaway

Beetroot juice is a natural, science-backed way to improve endurance, blood flow, and workout performance. 

Drinking 200-500ml 30-60 minutes before training can boost stamina, enhance muscle efficiency, and accelerate recovery—all without artificial ingredients.

And I don’t know about you, but that sounds great to us. So many food products are filled with garbage. Beetroot juice is simple, yet its health effects are profound.

For lifters, endurance athletes, and anyone looking to maximize their workouts, beetroot juice is a simple but powerful addition to any pre-workout routine. 

Give it a try and see the difference for yourself.