Here’s an interesting fact that will convince you to add a beetroot powder pre workout supplement to your gym routine …
According to a research study, a group of cyclists who drank beet juice a few hours before their race were able to ride 16% longer.
Beet juice consumption also allowed them to increase intensity with less oxygen cost, and enabled them to stretch their exhaustion point.
I’ve personally been using this superbeets supplement for 1 year now, and all I can say is …
I am buzzing. Never felt better and more comfortable with my gym sessions.
If you want to supercharge your workouts and achieve your fitness goals faster, this is exactly the kind of voodoo you want in your system.
Beets are packed with potent dietary nitrates, which give you the serious performance boost you need to smash through your training.
And the benefits don’t stop here.
Read on to find out why you need to load up your pre-workouts with beet powders and smoothies.
Beet juice morphs into nitric oxide
Beets contain nitrates, which, when ingested by the body, become nitric oxide – a molecular powerhouse that increases oxygen delivery to the blood.
More oxygen means more productive blood flow to your active and tired muscles.
The high nitrate content also relaxes the blood vessels by widening them, making your cells consume oxygen more efficiently.
Whether it’s HIIT, cardio, or weightlifting, a beetroot extract pre workout supplement can significantly enhance your performance to push you beyond your limits.
Because of the widening of the blood vessels, blood pressure also goes down.
Here’s the study that was done in randomized clinical trials to prove it.
Read: Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults
Benefits of using a beetroot powder pre workout supplement
Now before you get started, it’s necessary to note that you don’t get an immediate kick of superpowers the very moment you down a shot of beet juice.
Unlike synthetic supplements (aka steroids), beet juice is a natural ingredient.
Your body needs to adjust to it before you can start to see the benefits.
It’s all about following up with it consistently.
According to this placebo-controlled study on the effects of beetroot juice supplementation for athletes, it’s recommended to take it for 15 days minimum before seeing its effects.
Once your body gets used to it, here are the long term benefits you’ll notice in your fitness and overall health.
Beetroot supplements improve athletic performance
Did you know?
Bayern Munich FC’s top goal scorer and top athlete Robert Lewandowski considers beets juices as the most important part of his pre workout diet.
His wife, a nutritionist, believes that the nitric oxide boost in beets is why he is still performing at the top level at his age of 35.
Now, for a footballer, that’s quite impressive!
Another top athlete who believes in the performance-enhancing abilities of beetroot juices is Paralympian David Weir. He always takes a shot of concentrated beet juice before his race to gain an extra edge in his athletic performance.
Boost stamina and endurance
The increase in nitric oxide in the blood from beetroot juice reduces the rate at which muscles use their main source of energy.
According to Professor Andy Jones, from the University of Exeter’s School of Sport and Health Sciences, the nitric element reduces the need for extra oxygen during exercises.
Therefore, by making your muscles work less to source energy, and plenty of oxygen flowing through your system, the feeling of enhanced stamina and endurance is noticeable.
I use beet juice in my practice, and I have athlete clients who swear by it. They see it’s effective at improving their performance. Barbara Lewin, R.D.
Sports nutritionist, founder of Sports-nutritionist.com - Sports-nutritionist.com
The dietary nitrate from beetroot juice relaxes blood vessels by widening them for more improved blood flow.
This can help massively for people with high blood pressure.
Research at the Queen Mary University of London showed patients with high blood pressure patients who drank 250ml of beets juice a day saw their BP levels drop to normal range within a few days.
This research has proven that a daily inorganic nitrate dose can be as effective as medical intervention in reducing blood pressure and the best part is we can get it from beetroot and other leafy green vegetables.
For those looking to work dietary nitrate into their daily diets, the trick is not to boil the vegetables – as dietary nitrate is water-soluble – but steaming, roasting, or drinking in a juice all has a positive effect.
Prof. Amrita Ahluwalia
VPD, QMUL - MedicalNewsToday.com
Regulate blood glucose levels
Beetroot is one of the most effective dietary nitrates that works to regulate blood sugar levels in your body.
Rich in phytochemicals, betalain, and neo betanin, beets work well to enhance insulin sensitivity, hence reducing blood sugar to optimal levels.
Detoxify the body
Besides all the other cardiovascular health benefits, beetroot contains a high amount of anti-inflammatory and detoxifying properties.
It’s hailed as a liver-protective and liver cleansing food for many good reasons.
Dr. Axe calls it the natural blood cleanser that also gets rid of toxins and heavy metals toxicity that accumulates in the body over time.
Having a glass of this rich antioxidant drink everyday will help your body neutralize toxins and make them water-soluble so you can flush them out through urine.
Clean up your pre workout
Most pre-workout supplements out there are only artificial stimulants.
Loaded with caffeine and sweeteners to give you an illusion of energy, they can have negative long term side effects, like increased blood pressure, impaired sleep, and even anxiety.
Beetroot is natural, clean, and healthy.
It’s cheap, and trust me, if you mix it with the right ingredients, you can make a delicious drink out of it.
When should you take beetroot powder before workout?
150 – 180 mins (around 3 hrs max).
Most research we went through says between 2-3 hours before your workout is the best time to down a shot of beetroot supplement.
There are enough studies to prove that within this time frame, athletes experienced better performances.
I usually have mine 2 hours before, and yes, it does help me massively through my exercise routines.
Beetroot powder pre workout dosage
For best results, it’s recommended to take 384ml4 before any exercise or workout routine.
That should be just about enough to mix it with any other juice or even better, blend it in, or a nice smoothie.
Here’s the recipe I use to make my mouth watering pre-workout smoothie:
Beetroot powder pre workout smoothie
Now, I know we are all busy people, so I am not going to faff around with a lot of fancy ingredients just to make this recipe look eye candy.
The main thing here is it needs to be quick, and your ingredients should be readily available.
So here’s how I do mine.
- 384 grams of beetroot powder
- 2 scoops of Huel / Herbalife or any equivalent meal replacement power
- Some ice
Throw it all into your mixer and boom!
What to look for when buying a beetroot pre workout
Before you go buy a beetroot supplement, you must pick the right product that is free from any artificial ingredients and sourced naturally.
What I recommend is to look for these signs:
- No artificial sweeteners
- No added sugar
- Nitric Oxide verified
Here’s a product that matches all these essential criteria:
The Superbeets from Amazon
Important things to consider
Like with any sports supplements, it’s important to consult with your doctor if you have any medical conditions that may trigger a side-effect.
An interesting study showed that if you are consuming nitrates such as beetroots, you should avoid mouthwashes.
That’s because mouthwash contains antibacterial agents that significantly reduce nitrite concentration in the blood, thus lowering the amount of nitric oxide.
Read: How nitrate (and beets) work, and why mouthwash is bad
Is beetroot juice good for pre workout?
Yes, and it gets a big thumbs up from me.
Beetroot powder and juices are great pre workout products that provide sustained benefits to your cardiovascular health.
And the best thing is, they are cheap, affordable and easily available.
Give it a try today and see the difference it makes.
1. Thompson KG, Turner L, Prichard J, et al. Influence of dietary nitrate supplementation on physiological and cognitive responses to incremental cycle exercise. Respir Physiol Neurobiol. 2014;193:11-20. doi:10.1016/j.resp.2013.12.015
2. Mario Siervo, Jose Lara, Ikponmwonsa Ogbonmwan, John C. Mathers, Inorganic Nitrate and Beetroot Juice Supplementation Reduces Blood Pressure in Adults: A Systematic Review and Meta-Analysis, The Journal of Nutrition, Volume 143, Issue 6, June 2013, Pages 818–826, https://doi.org/10.3945/jn.112.170233
3. University of Exeter. “Beetroot Juice Boosts Stamina, New Study Shows.” ScienceDaily. http://www.sciencedaily.com/releases/2009/08/090806141520.htm (accessed July 24, 2020).
4. Domínguez R, Cuenca E, Maté-muñoz JL, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017;9(1) doi:10.3390/nu9010043.
5. Paddock, C., Ph.D. (2018, February 22). Does beetroot juice lower blood pressure? Retrieved July 24, 2020, from MedicalNewsToday: https://www.medicalnewstoday.com/articles/288229#research
Andreea is a fitness enthusiast with a keen interest in nutrition. She has gone from 98Kg to 70Kg through relentless hard work and getting her nutrition right with the help of a personal trainer.
She writes articles to empower anyone to take control and not let go of their mental and physical health.