After almost two decades of regular workouts, I’ve developed a reliable exercise routine: I rise at around 7 a.m., consume a pre-workout supplement along with a Rice Krispies Treat (my preferred pre-workout snack!), hit the gym by 7:30, engage in about an hour of training, stretch, return home, prepare a protein shake, and continue with my day.
Even though I appreciate the boost it provides, pre-workout supplements are often criticized. They lack FDA oversight, frequently boast exaggerated or dubious claims, and sometimes include questionable ingredients like artificial sweeteners and fillers. I’ve also learned that my tolerance is about half a scoop mixed with 8 to 10 ounces of water due to the high caffeine content, which can make me feel jittery—an experience I prefer to avoid.
Recently, I came across research suggesting that beetroot juice (beet juice) offers several training advantages, including enhanced sprint performance, improved high-intensity exercise, better cognitive function, and increased endurance for athletes. Moreover, there was a study released in January that indicated consuming beetroot juice “significantly increased muscle force during exercise.”
This piqued my curiosity, prompting me to test the beet juice theory for a couple of weeks. I strength train roughly four days a week and incorporate 30 minutes of cardio one to two times a week, so I was eager to see the effects of substituting my pre-workout powder for something more natural.
I also sought the insight of a sports nutritionist to delve into why beetroot juice might have a particular advantage—and to determine if its buzz is justified.
The potency of beet juice lies in its dietary nitrate
The reason beet juice has gained attention in relation to athletic performance is due to its dietary nitrate content. According to Nicole Lund, MPH, RDN, a clinical nutritionist at NYU Langone Sports Performance Center, when dietary nitrates mix with saliva, they create nitric oxide. This nitric oxide plays a key role in enhancing athletic performance by relaxing blood vessels, which enhances blood circulation and increases oxygen delivery to the muscles, thus boosting endurance and strength.
As this is a rather scientific mechanism, the effectiveness hinges on the quantity of beetroot juice consumed and the timing relative to the workout. There’s a range in studies regarding the amount, from a few ounces to two full cups beforehand, but it seems that approximately 16 ounces is the typical recommendation. Most research suggests that the benefits will start to manifest roughly an hour after consumption, with maximum efficacy occurring around two to three hours later.
However, Lund notes that individual responses can vary, with some studies indicating that certain individuals may not react to beetroot juice or dietary nitrates at all, potentially due to genetic factors. It’s also critical to highlight that most of the available research lacks adequate representation of women, and many studies have a short duration, limiting the understanding of the long-term effects of consistently consuming beetroot juice pre-exercise.
Nonetheless, Lund finds no downside to giving it a shot. She mentions that when advising clients on supplements, she considers three key questions: Is it permissible for their sport or organization, is it safe, and is it effective?
“We know that for sure, [beetroot juice] is legal and safe, so those boxes are checked,” she states. “Based on my research, there are some promising signs indicating that it could be effective. However, like many things in the nutrition sector, we can’t guarantee its efficacy for everyone.”
Numerous additional elements influence peak performance
Indeed, maximizing your training sessions involves more than simply consuming beet juice a few hours before working out. Lund emphasizes the importance of maintaining a balanced diet rich in protein, fiber, vitamins, and micronutrients to establish a solid nutrition base.
Specifically before exercising, she notes that some individuals may benefit from training on an empty stomach or consuming only a small amount of carbohydrates, particularly in the early morning. For those with extra time, she suggests including a combination of carbohydrates and protein, especially for prolonged or high-intensity workouts. Additionally, staying hydrated prior to exercising is crucial.
Other factors that may affect performance are the quality of sleep the previous night and resting adequately between training sessions.
My experience with beet juice
As a journalist dedicated to my assignment, I picked up two 32-ounce bottles of beetroot juice made from organic fresh-pressed beets and organic lemon.I decided to try out juice from Whole Foods on my first day back at the gym after being away for more than a week. I was already out of my usual workout routine and uncertain about how strong I would feel.
Three hours prior to my lower-body session, I consumed 12 ounces of beet juice, which was actually quite enjoyable—much better than I had anticipated. During that period, I also drank two cups of cold brew and had a pre-workout snack consisting of a brown rice cake topped with all-natural peanut butter and half a Rice Krispies Treat, knowing I would need something more substantial before my workout, especially since I was exercising later than usual.
Since I hadn’t performed a lower-body workout for some time, I started my barbell squat at 115 pounds (I usually work up to 125). It felt significantly heavy, so I decided not to increase the weight for the remaining three sets. As I continued with my lower-body exercises, I didn’t notice any significant difference. I didn’t feel exceptionally strong, but I was pleased to complete a workout on my first day back.
The next day involved an upper-body workout, but due to a hectic schedule, I couldn’t get to the gym until 7:15 PM. I drank another 12 ounces of beet juice around 4:15 PM, a couple of hours after lunch. To my surprise, I felt fairly energetic during the workout, particularly since it had been about ten days since my last upper-body session. While I had enough energy, I maxed out on my incline bench press with 25-pound dumbbells (previously, I had been using 30s). Nevertheless, I was satisfied with how the workout went.
On my cardio day, I drank the beet juice roughly two and a half hours before a 30-minute Peloton cycling class, but I did not feel much of a difference. Considering I had also been away from cardio for over a week, it might have been my lack of stamina. Generally, I tend to feel a greater boost from my pre-workout powder. That particular session was in the late morning, and since I only had a protein bar for breakfast, I was beginning to feel hungry, which probably impacted my workout as well.
During my next lower-body workout, I noticed improved strength, allowing me to lift a bit more than I had during my previous leg day. I reached my maximum weight in barbell squats and increased my leg press by 20 pounds. This session occurred about three hours after drinking the beet juice, and about two hours after lunch, so the boost in performance might also be related to the salmon, rice, and veggies I had consumed.
After six workouts, I found that fitting beet juice into my schedule was challenging, mainly because much of its effectiveness relies on timing. As I typically work out first thing in the morning, having to wait for hours for the beet juice to take effect felt inconvenient. Even if there was some benefit to performance, it started to clash with my eating schedule, meetings, and other commitments. I generally prefer exercising in the morning before eating to avoid any potential stomach issues. Although I intended to continue this experiment for another week, it became increasingly impractical, particularly as my schedule became busier.
Moreover, I personally did not experience a substantial boost in endurance or performance. While my second lower-body workout felt better than the first, it could have been attributed to my lunch choices or simply getting back into the swing of things after my absence.
Why I Probably Won’t Continue Drinking Beet Juice
Despite compelling evidence supporting the benefits of beetroot juice during training, trying to time my workouts two to three hours after drinking it proved more troublesome than beneficial for me. I find the energy boost from my pre-workout powder more effective (and I acknowledge it may not be the healthiest choice!), especially since I only need to consume it about 20 minutes before working out.
However, as Lund mentions, there’s no harm in experimenting with beetroot juice to see if it offers any benefits for you. “I think that there’s a time and a place for these kinds of safer things to dabble in, but it’s never going to replace high-quality sleep, a good diet, proper recovery, and rest,” Lund notes. Nonetheless, if you’re interested in trying it out, it may be worth a shot—just don’t be surprised if there’s a pink or reddish hue in your urine afterward.
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