In recent studies undertaken, that showed positive results, participants ingested beetroot 150 minutes before effects were observed. In similar studies undertaken on trained runners, no significant findings were recorded 90 minutes after drinking beetroot juice.

So this suggests that if you’re going to train in the afternoon, have a glass of beetroot that morning, maybe on just arising – at least two and a half hours before hitting the gym.

How Much Do You Need?

500ml of beet juice per day is enough to increase our staying power by around 15%. This equates to 2 cups. However, go ahead find a dose that works for you, if 250ml of beet juice a day increases your staying power by 10%, then go for it.

Some athletes drink more than 600ml, but again it’s all about how much you can handle.

Cooked Or Raw?

Research in the past has shown that cooking beetroots can reduce the nitrates content – which is not what we really want. For this reason, it’s best to juice with raw beets only.

Beetroot for exercise improvement

Drink It Slowly

It takes a while for the nitrates in beets to be ingested and used by your body.

They enter our mouth, where they are manipulated by saliva. This takes a bit of time, so if you clean your teeth not long after eating (and many people do this after eating beets in order to get rid of the purple color).

You will only be washing all the beneficial nitrates out of your mouth. Drink slowly for better conversion rates.

Does It Work For Everyone?

Beet juice works for many people, many boost their workouts, but like with anything, our body’s all respond in different ways. What works for some might not work for others. The only really accurate way you can find out is by giving it a go. Other high nitrate vegetables include spinach and kale.

Why may beets have a positive effect on your system during exercise?

Here are some of the reasons why:

Beets Contain A Wealth Of Nutrients

Beets are a unique source of phytonutrients called betalains that have anti- antioxidant, anti-inflammatory, and detoxification properties. Beetroots are rich in inorganic nitrates, which are compounds that encourage the signaling molecule Nitric Oxide to take action.

Yes, beets contain a wide variety of healthy nutrients, including:

⦁ Folate – 34% DRI/DV per 1 cup
⦁ Manganese – 28% DRI/DV per 1 cup
⦁ Potassium – 15% DRI/DV per 1 cup
⦁ Copper – 14% DRI/DV per 1 cup
⦁ Fiber – 14% DRI/DV per 1 cup
⦁ Magnesium – 10% DRI/DV per 1 cup
⦁ Phosphorus – 9% DRI/DV per 1 cup
⦁ Vitamin C – 8% DRI/DV per 1 cup
⦁ Iron – 7% DRI/DV per 1 cup
⦁ Vitamin B6 – 6% DRI/DV per 1 cup


Jam-packed with a plethora of essential vitamins minerals, beetroots are one of the top vegetables to juice to improve your workouts on your regular trips to the gym, road-running or whatever other exercises you may engage in.

If you can get over the mess that beets may leave on your juicer or kitchen worktop, then they are one foodstuff that you should definitely add to your juicing regime.

Beetroots are so good for you as they improve brain functioning, which is what you need when the tough gets going down at the gym. Many people underestimate the power of mental resilience, but you should never underestimate it.

Beets also promote stronger bones, and as we all know a super-strong skeleton is essential for a good workout.

Beets also boost your immune system lowering your chances of getting sick and missing days at the gym.

Yet people keep on ignoring these purple veggies whenever they do their weekly shop. As a matter of fact, beetroots must be one of the most overlooked veggies in America. It’s amazing how people who see these colorful vegetables screaming at them “pick me! pick me!” but opt for lettuce again, as usual.

Get out of your comfort zone, and get into juicing beetroots. Elite athletes all around the world use them, and they’ll tell you that beets are the vegetables that give them the edge over their competitors.

The Science Behind Beets

Beetroots are rich in inorganic nitrates, which are compounds that encourage the signaling molecule Nitric Oxide to take action.

NO is made in our bodies but we don’t always produce very much of it. To produce more of it, we need to eat food that is rich in nitrate – such as beets.

NO improves the strength of our skeleton and increases the amount of oxygen that is sent to our brain.

Why Juice Beets?

According to research, drinking around 500ml of beetroot juice per day can keep us feeling more energetic. In fact, drinking beet juice can keep us going in the gym for 15% more time than we normally would.

Click here to read more on this study by researchers at the University of Exeter

Many people think that juicing just takes up too much time, and it’s too messy. However, when you have the right equipment and plan ahead, it is much easier than you think.

If you have the time to make yourself some juice in the morning before a workout, this is something you should definitely think about doing.

Alternatives include beet powder and concentrated juices, but these are often filled with artificial substances, too much sugar, and not enough fiber or nutrients – basically, they don’t have the same amount of good stuff as beet juice does.

Click here for a delicious beetroot recipe.

We’d love to hear of drinking beetroot juice really does make a difference to your workout. Please leave any comments or questions below.