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 become a pre-workout drink for fitness enthusiasts. This post will explore 12 benefits of beetroot juice before a workout. Discover how this vibrant red elixir can take your fitness game to new heights, from improved endurance and enhanced oxygen utilization to reduced muscle soreness and increased nutrient delivery. Get ready to unleash the potential of beetroot and elevate your exercise routine like never before!
It seems like everyone is talking about beetroot juice these days. If you are 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 beet drinks
- 🎥 Video
- 📋 Recipe
- 💬 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 a workout is a great idea.
First, we must strengthen our bones and muscles to perform better during 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 sleep better.
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, per a 2015 study. In that time frame, it boosts blood flow, lowers blood pressure, enhances digestion, and flushes out toxins.
We alternated drinking this and our pineapple cucumber ginger lemon 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 and 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. It aids digestion and potentially reduces muscle soreness after exercise.
See the recipe card for quantities.
🔪 Instructions
How do you make beetroot, apple, and celery juice?
- Wash and rinse your produce depending on your juicer type. You can either put whole items directly into the juicer or cut them into large chunks. For certain items like apples, core them, and for carrots, remove the tops.
- To juice your ingredients, most juicers operate similarly: insert the fruit or vegetable into the chute, and the juice will be extracted. Be sure to alternate between leaves and solid pieces to keep the juicer running smoothly. If you find the juice too thick, add about half a cup of water into the juicer to help process the fruits and vegetables.
- Drink or store: If you're not consuming the juice immediately, store it properly to maintain freshness.
You can reserve the juice in a mason jar for up to 24 hours. 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! 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:
- Wash and peel the beetroot, then cut it into small pieces.
- 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.
- Blend the mixture at high speed until it forms a smooth puree.
- Set a large bowl or pitcher on your countertop and place a cheesecloth over it, ensuring it hangs over the edges.
- Pour the blended beetroot mixture onto the cheesecloth.
- Gather the edges of the cheesecloth and carefully squeeze the juice into the bowl or pitcher, allowing the pulp to remain in the cheesecloth. Use gloves to avoid staining.
- Continue squeezing until all the juice has been extracted and collected in the bowl or pitcher.
- Discard the pulp left in the cheesecloth or save it for other recipes, such as adding it to smoothies or baked goods.
- You can add a splash of lemon juice if desired.
- 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 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 smoothie and our 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:
- 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)
- 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)
- 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)
- 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)
- 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)
- Aids reduce cholesterol. By breaking down the bile acid in your liver, beet juice can help regulate cholesterol levels. (5)
- 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)
- 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)
- Excellent source of other essential minerals: manganese, potassium, and the super important iron, to prevent anemia. (8)
- Drinking beet juice may represent a good source of folate important for normal cell function and tissue growth. (9)
- 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)
- 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. (source)
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 lifestyles 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 called 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 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
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 before a workout, given its benefits for improving blood pressure resistance.
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.
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:
Kidney Disorders: Beetroot is high in oxalates, which can contribute to kidney stone formation.
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.
Low Blood Pressure: Beetroot's blood pressure-lowering effects can be problematic for those already suffering from hypotension.
Gastrointestinal Issues: The high fiber content in beetroot may exacerbate symptoms in individuals with gastrointestinal conditions such as irritable bowel syndrome (IBS).
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.
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 bitter. To counterbalance this effect, you might want to add another half apple or sweet fruit.
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.
💭 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 beet drinks
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 recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
🎥 Video
📋 Recipe
Beetroot Juice Benefits and Juicer and Blender Recipe
Equipment
Ingredients
- 1 beetroot
- 3 celery stalks, leaves, and all
- 1 apple any color works
- 1 tablespoon ginger
Optional
- 1 tablespoon lemon juice
Directions
Juicer method
- Chop. Depending on the Juicer you have, you may be able to throw everything in the Juicer without cutting it; if not, take out the core of the apple and coarsely chop the products.1 beetroot, 3 celery, 1 apple, 1 tablespoon ginger
- Introduce ingredients dow the chute. Start introducing all the ingredients, combining the leaves and solids, to prevent the juicer from getting stuck.
Blender method
- 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.
- Blend the mixture at high speed until it forms a smooth puree.Set a large bowl or pitcher on your countertop and place a cheesecloth over it, ensuring it hangs over the edges.
- Pour the blended beetroot mixture onto the cheesecloth.
- 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.
- Continue squeezing until all the juice has been extracted and collected in the bowl or pitcher.
Video
Notes
Nutrition Facts
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.
Yes Or No Spinner
I love beetroot juice before workouts! It's a great way to get my blood flowing and give me energy.
Gus
Same here! Part of our workout routine! 🙂
Astrid
Hello! If I don't have a juicer, will a blender work? Also, do I have to cook the beets before blending them? Thanks!
Gus
Hi Astrid, absolutely. You can use a blender and decide if you want to keep the pulp (fiber) or strain it. Here's a post with more details on how to juice without a juicer. Regarding beets, you can juice beets without cooking them. If using a blender, I recommend peeling them and cutting them into small dice. Let me know if you have any other questions.
Beth
This sounds really good. I'm a big fan of beets, so I'm eager to try this. I had no idea that beets were THIS healthy.
Heather
Never thought of having beetroot juice as a workout drink... can't wait to try this juice!