12 Benefits Beetroot Juice Before Workout

Are you looking to supercharge your workout routine and maximize your performance? Look no further than the incredible benefits of beetroot juice! Packed with a wide array of nutrients and powerful compounds, beetroot juice has gained popularity as a pre-workout drink for fitness enthusiasts. In this post, we'll explore 12 benefits of beetroot juice before a workout. From improved endurance and enhanced oxygen utilization to reduced muscle soreness and increased nutrient delivery, discover how this vibrant red elixir can take your fitness game to new heights. Get ready to unleash the potential of beetroot juice and elevate your exercise routine like never before!

It seems like everyone is talking about beetroot juice these days. If you are someone who is looking for a great pre and post-workout drink, then this article might be of interest to you.

Jump to:

• 🤔 Why this juice works
• 🧾 Ingredients
• 🔪 Instructions
• ✅ Choose the right Juicer
• 💡 Alternative Method: Blender and Cheesecloth
• 👟 What is the benefit of drinking beet juice for athletes?
• 💚 Significant health benefits of beetroot
• 🏥 Nutrients in Beetroot and Celery Juice
• 🏋️‍♂️ Beetroot benefits for men
• ❓ Frequently asked questions
• 💭 Precautions
• 🧃 More Morning Juices ideas
• 📋 Recipe
• 🌡️ Food safety
• 💬 Reviews and Comments

🤔 Why this juice works

Drinking beet juice has many benefits, including increased stamina, improved endurance, better hydration, and decreased muscle soreness and blood pressure.

We will overview the health benefits of drinking beetroot juice and how to make it at home!

Beets are healthy no matter how you prepare them. However, juicing beets is a superior way to enjoy them because cooking beets reduces their nutritional value.

Beetroots are great for strengthening bones and teeth and have anti-insomnia properties. This is why having beetroot juice before workout is a great idea.

First, we need to strengthen our bones and muscles to perform better during our training, avoid injuries, and recover optimally.

Second, when we work out, we also awaken our bodies. So if you work out after your daily routine, say 6 pm or later, having beet juice pre-workout will help you have a better sleep.

How long does it take for beetroot juice to work?

Beetroot juice typically kicks in within 2-3 hours and can show effects up to 24 hours, as per a 2015 study. In that time frame, it not only boosts blood flow but also lowers blood pressure, enhances digestion, and flushes out toxins.

We drank our weight loss juice with reduced sugar and de-bloating ingredients when we aimed to lose some weight.

Don't forget to try our ultimate Post-Workout smoothie for smooth muscle recovery!

🧾 Ingredients

• Beetroot: Adds a vibrant color, earthy flavor, and is a good source of vitamins and minerals, including folate and iron, which support overall health and may improve exercise performance.
• Apple: Provides natural sweetness and is a good source of dietary fiber and vitamin C, promoting digestive health and boosting the immune system.
• Celery stalks: Add a refreshing crunch and are rich in antioxidants, vitamins, and minerals, such as vitamin K and potassium, contributing to hydration, bone health, and regulating blood pressure.
• Lemon juice (optional): Adds a tangy and citrusy flavor while providing vitamin C and antioxidants, which support immune function and help with detoxification.
• Fresh ginger (optional): Enhances the flavor with a spicy kick and possesses anti-inflammatory properties, aiding digestion and potentially reducing muscle soreness after exercise.

See the recipe card for quantities.

🔪 Instructions

How to Make Beetroot, Apple, Celery Juice?

Step 1: wash and rinse your produce

Depending on your Juicer, you may throw everything in the Juicer without cutting it; or just roughly cut your produce in big chunks. If not, take out the apple's core and the carrots' tops.

Step 2: juice your ingredients

Most juicers work the same way: insert the fruit or veggie into a chute, and the freshly squeezed juice comes out. However, this may vary depending on your juicer.

Start introducing all the ingredients, combining the leaves and solids to prevent the juicer from getting stuck.

If you want to thin the juice a little, add about half a cup of water to the juicer aperture so it drags some of the fruits and veggies.

Step 3: Store (if not drinking immediately)

You can reserve the juice for up to 24 hours in a mason jar. See our storing juice tips.

✅ Choose the right Juicer

Get an excellent Cold-Pressed juicer, also known as a slow-masticating juicer.

It will be one of the best investments you have made this year! Trust me! Make sure you check the juicer's instructions before starting, as many juicers have different working mechanisms.

Use our Discount Code OPBW10 for 10% off (affiliate link)

💡 Alternative Method: Blender and Cheesecloth

If you don't have a cold-press juicer, you can still enjoy the benefits of beetroot juice before your workout by using a blender and cheesecloth. Follow these steps:

1. Wash and peel the beetroot, then cut it into small pieces.
2. Place the beetroot pieces in a blender along with a small amount of water or your preferred liquid (such as apple juice or coconut water) to help with blending.
3. Blend the mixture at high speed until it forms a smooth puree.
4. Set a large bowl or pitcher on your countertop and place a cheesecloth over it, ensuring it hangs over the edges.
5. Pour the blended beetroot mixture onto the cheesecloth.
6. Gather the edges of the cheesecloth and carefully squeeze out the juice into the bowl or pitcher, allowing the pulp to remain in the cheesecloth. Use gloves to avoid staining.
7. Continue squeezing until all the juice has been extracted and collected in the bowl or pitcher.
8. Discard the pulp left in the cheesecloth or save it for other recipes, such as adding it to smoothies or baked goods.
9. You can add a splash of lemon juice if desired.
10. Stir the juice well and serve it immediately for maximum freshness and nutrition.

Using a blender and cheesecloth is a simple and accessible alternative to cold-press juicing, allowing you to enjoy the benefits of beetroot juice before your workout. Just remember to clean the blender and cheesecloth thoroughly after use for easy maintenance.

👟 What is the benefit of drinking beet juice for athletes?

Beetroot juice has been reported as a supplement that may enhance physical performance. (16)

Some research suggests that concentrated beet juice can improve exercise efficiency and oxygen uptake.

The results showed that the beet juice supplement reduced muscle resistance to blood flow. Therefore, less energy was required for smooth muscle contraction, increasing exercise endurance.

Also, give our pre-workout beet and matcha smoothie a shot to boost your stamina to its fullest potential.

💚 Significant health benefits of beetroot

There are lots of drinking beet juice benefits before workout:

1. Numerous studies suggest improved exercise stamina and that naturally occurring nitrates present in beetroot can enhance physical performance during high-intensity endurance exercise. Also, dietary nitrates have been shown to reduce oxygen use during physical activity. Thus, it may improve cycling and running performance, boost oxygen use, and improve overall exercise performance. (16)
2. Improves muscle power in people with heart failure: sending signals to the tiny muscle cells around your arteries and telling them to relax, which is excellent after exercise. (1)
3. It helps you maintain a healthy weight: since they are high in water and low in calories. Beets also contain moderate amounts of protein and fiber. These are both critical nutrients for achieving and maintaining a healthy weight. (2)
4. May slow the progression of dementia: beet improves blood flow to the brain's frontal lobe, which is associated with higher-level thinking, such as decision-making and working memory. (3)
5. It may reduce cancer risk: The antioxidant content and anti-inflammatory nature of raw beets have led to an interest in their ability to prevent cancer. Evidence suggests that chronic inflammation is a precursor of cancer; thus, we should always aim to reduce inflammation in our bodies. Beets fight inflammation in our bodies. (4)
6. Aids reduce cholesterol. By breaking down the bile acid in your liver, beet juice can help regulate cholesterol levels. (5)
7. Help reduce cardiovascular risk. Beet juice contains a unique blend of phytochemicals and antioxidants that may benefit overall heart health by reducing blood pressure and protecting LDL from oxidation. (6)
8. Supports your liver: the antioxidant betaine potentially helps prevent or reduce fatty deposits in the liver produced by a condition called nonalcoholic fatty liver disease. (7)
9. Excellent source of other essential minerals: manganese, potassium, and the super important iron, to prevent anemia. (8)
10. Drinking beet juice may represent a good source of folate important for normal cell function and tissue growth. (9)
11. Lower Blood Pressure: High blood pressure can damage your blood vessels and heart. What's more, it is among the most decisive risk factors for heart disease, stroke, and premature death worldwide. Drinking beet juice may help lower blood pressure levels, as it relaxes blood vessels, improves blood flow, and aids in cardiovascular disease. (10)
12. Strengthen your immune system. One of the key benefits of beetroot juice before a workout is its high betaine content. Betaine, a natural beetroot compound, is a powerful detoxifier. It aids in eliminating toxins from the body, allowing your muscles to perform optimally during exercise. By consuming beetroot juice, you can support your body's natural detoxification processes, enhance your workout performance, and maintain a healthier internal environment. Say goodbye to sluggishness and hello to a revitalized, toxin-free workout experience with the help of beetroot juice.

Consume beetroot extract or eat beets regularly to make the best out of this purple beauty!

Read on: Homemade Liver Cleanse Juice »

Check out this Carrot Beet Pineapple Detox Juice Recipe; it is a juice that we designed for an Ayurvedic Cleanse organized for our friends from Ayurveda Lifestyle Yoga Academy.

You can also try beets in savory dishes like this delicious pink beet hummus on this site.

Explore more about the benefits of drinking beetroot juice.

🏥 Nutrients in Beetroot and Celery Juice

Folate

Being a good source of folate, adding folate to your diet can help you get the daily recommended amount of 600 micrograms if you're of childbearing age. Folate also helps to prevent neural tube defects. (11)

Potassium

It is a mineral and electrolyte, and it helps muscles and nerves function as they should. Having beetroot pre-workout, always in moderation, can help keep the potassium levels in your body optimal. (12)

Nitric oxide

Beet juice contains high levels of nitric oxide, which is a gas that helps keep the blood vessels relaxed. This beetroot benefit may help people with angina (chest pain) and other cardiovascular conditions like heart failure.

Taking nitric oxide supplements is often marketed as a means to improve blood flow in the body, stimulate healing, enhance heart health, and offer a variety of other possible advantages. (13)

The beet juice reduces the oxygen cost of moderate and intense exercise and thus can improve athletic performance.

Nitrates

Beetroot natural nitrates are vasodilators that relax blood vessels and prompt and increase blood flow to muscles during physical activity (14).

This beetroot benefit may help people with angina (chest pain) and other cardiovascular conditions like heart failure.

Nitrates in beetroot juice make it a strong candidate for people with diabetes, high blood pressure, or obesity.

The dietary nitrate found in beetroots has been shown to lower the amount of oxygen needed during exercise, thus allowing you to work out harder and longer than before!

Celery juice with beet juice improves the nutritional value of your juice given these vegetables' anti-inflammatory properties; thus, it is a good idea to add celery stalks to your juice.

The ingredients in this juice help improve skin health, improve the digestive tract's function, and help relax nerves, which are sometimes damaged due to unhealthy lifestyle and food choices.

To add an immune booster property to this juice, we added ginger. I add the green apple for its antioxidant properties and sweetness, enhancing the flavor and making it delicious.

🏋️‍♂️ Beetroot benefits for men

Beetroot is an excellent source of several vitamins and minerals, including potassium, magnesium, iron, and vitamins A, C, and B6. Beetroot also contains Nitrates, which are believed to have several health benefits, including improved blood pressure and increased exercise performance.

Some studies have also shown that Beetroot can improve sexual function in men. One study showed that Beetroot improved blood flow to the penis and helped men to achieve and maintain an erection. Beetroot is also a good source of antioxidants, which can help to protect against cell damage.

Because of these potential health benefits, Beetroot is sometimes referred to as a "superfood." While more research is needed to understand Beetroot's health benefits fully, it is clear that this humble root vegetable has a lot to offer. Beetroot should definitely be on the menu for men looking for ways to improve their health.

While there's no robust scientific backing to affirm that beet juice is a cure for erectile dysfunction (ED), anecdotal evidence suggests that many men find it beneficial for maintaining erections. Here's why:

Nitric Oxide Production

Beet juice is rich in nitrates, which the body converts into nitric oxide. This compound is commonly used in dietary supplements aimed at treating ED. Nitric oxide plays a crucial role in dilating blood vessels and maintaining the pressure in the corpus cavernosum, a sponge-like tissue that fills with blood during an erection. Adequate pressure is essential for sustaining an erection, and nitric oxide helps achieve that.

Blood Pressure Regulation

High blood pressure can contribute to ED, as it hampers the blood flow necessary for an erection. Research indicates that foods high in nitrates, like beets, can effectively lower blood pressure. Consuming just one cup of beet juice daily may offer this benefit. Beet juice could theoretically alleviate ED symptoms when ED is linked to high blood pressure.

While more research is needed to validate these claims, the existing evidence suggests that beet juice could be a natural option for men looking to improve their sexual health.

❓ Frequently asked questions

When to drink beetroot juice

Drink beet juice on an empty stomach before breakfast first thing in the morning to improve your metabolism and digestive functions.

Also, it is great to have juice previous to a workout, given its benefits of improved resistance to blood pressure.

How much beet juice to drink?

One to two cups is the ideal quantity. If you want to see a significant drop in blood pressure, drink at least that much daily. Beets are a good source of nutrition and generally safe for consumption, although they have a fairly high level of oxalate.

Excess beet juice may contribute to the formation of kidney stones due to their high amounts of oxalate.

Who should avoid beetroot?

According to a study published in the Journal of Nutrition and Metabolism, individuals with certain medical conditions should exercise caution when consuming beetroot or beetroot juice. These conditions include:

1. Kidney Disorders: Beetroot is high in oxalates, which can contribute to kidney stone formation.
2. Blood Disorders: The high levels of nitrates in beetroot can interfere with the body's ability to coagulate blood, posing risks for individuals with bleeding disorders.
3. Low Blood Pressure: Beetroot's blood pressure-lowering effects can be problematic for those already suffering from hypotension.
4. Gastrointestinal Issues: The high fiber content in beetroot may exacerbate symptoms in individuals with gastrointestinal conditions such as irritable bowel syndrome (IBS).

Is beet juice bad for your kidneys?

According to a study published in the Journal of Nephrology, excessive consumption of beet juice may lead to an accumulation of oxalates, naturally occurring substances found in beets. High levels of oxalates can contribute to the formation of kidney stones, particularly in individuals who are susceptible to this condition. Therefore, while beet juice offers various health benefits, it is advisable to consume it in moderation, especially for those with a history of kidney issues. Consultation with a healthcare provider for personalized advice is highly recommended.

Can you use beet greens for juicing?

Yes, you can use beet greens for juicing. Beet greens are a great source of vitamins A and C and minerals such as magnesium, potassium, and iron. They also contain antioxidants that can help protect the body against disease.

Although you can juice beet greens and stems, they may make your juice taste more bitter. You might want to add another half apple or sweet fruit to counterbalance the effect.

Do you need to cook beets before juicing?

You don't need to cook beets before juicing them, but it may make the juice a bit easier to digest. If you do cook them, boiling is the best method. You can also bake or roast beets, which can overcook them and make the juice too sweet.

Do beets make you poop?

Beets can make you poop. The high levels of dietary fiber found in beets can cause gastrointestinal discomfort in some people, including gas, bloating, and diarrhea. For this reason, it's recommended that you start slowly when introducing beets into your diet and gradually increase your intake to allow your body time to adjust.

Remember that juicing beets removes the fiber from the vegetables, though.

💭 Precautions

Beetroot juice side effects: your urine and stools may turn red or pinkish after eating beets due to the plant pigment. It is harmless. It may be startling if you don’t expect it.

Don't drink beet juice if you’re prone to calcium oxalate kidney stones. Beets are high in oxalates, which are naturally occurring substances that form crystals in your urine. They may lead to stones.

Beets vs beetroot: we are talking about the same thing; the beetroot is simply the taproot segment of the beet plant. It is usually known in the US and Canada as beets, while they are referred to as beetroot in the UK. Beets are root vegetables that can be cooked in many ways.

Juicing for Health: The Truth about Juicing

If you don't have a juicer, you can also make juices, following these simple tips on juicing without a juicer plus three delicious recipes.

Want to know more about the benefits of Juicing? Check our post:

Juicing for Health: The Truth about Juicing

🧃 More Morning Juices ideas

• The Morning Green Juice
• Carrot, Apple, and Celery Juice
• Kiwi Juice
• Kale Green Juice
• Carrot, Cucumber, and Celery Juice

Check out our Carrot and Beets Detox juice if you want more Beet juicing recipes. Also, juicing red cabbage and consuming green cabbage juice are excellent gut-healing and liver cleansing juices.

Foods with a natural purple hue, such as blueberries and purple passion fruits, provide many health advantages owing to their high concentration of potent plant compounds.

If you love beets, don't forget to check out our stunning beet carpaccio, an authentic Italian gem!

If you are like us and want more purple in your life, check out our Watermelon and Purple Passion Fruit Smoothie and our Frozen berry smoothie, which will make great breakfast companions in your healthy diet.

⭐ If you try this beet pre workout drink recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

📋 Recipe