Should You Take Beet Juice Before a Workout? Here’s What the Science Says

Beet juice has quietly gained popularity among fitness enthusiasts, athletes, and even everyday gym-goers. Promoted as a natural way to boost endurance and performance, beetroot-based supplements are now found in many pre-workout routines. But what’s behind the hype—and is there real science to support it?

At SnapCalorie, we’ve explored many supplements that people use to support fitness and health goals. Beet juice is one of the few that has both strong anecdotal backing and growing clinical support.

Why Beet Juice May Improve Athletic Performance

Beets are rich in dietary nitrates, which the body converts into nitric oxide (NO)—a molecule that helps widen blood vessels and improve blood flow. Increased nitric oxide availability can lead to:

1. Improved oxygen delivery to muscles
2. Reduced oxygen cost during exercise
3. Enhanced stamina and time to exhaustion

In other words, beet juice helps the body do more with less effort.

This is especially relevant for endurance activities like running, cycling, or high-rep training, where oxygen efficiency becomes critical. Some studies even suggest a modest improvement in VO₂ max—a key marker of aerobic capacity.

When and How Much to Take

Research-backed recommendations typically suggest:

Dosage: ~300–600 mg of dietary nitrate, which translates to 1.5–2 cups (8–16 oz) of beet juice, or a standardized beetroot supplement

Timing: 2–3 hours before your workout, allowing time for nitrate levels to peak in the bloodstream

Many athletes report noticeable effects—like improved endurance and “easier” cardio—after consistent use, especially over several days of pre-loading.

Potential Side Effects and Considerations

Beet juice is generally safe for most people, but there are a few things to be aware of:

• Beeturia: Harmless reddish urine or stool—don’t panic!
• GI distress: Some may experience bloating or nausea, especially with large doses.
• Kidney issues: Those with a history of kidney stones or high oxalate sensitivity should exercise caution, as beets are high in oxalates.
• Blood pressure: Beet juice can reduce blood pressure—great for some, but worth watching if you’re already on BP meds.

Final Thoughts

Beet juice isn’t a magic bullet, but it’s one of the more science-backed, natural performance enhancers out there. It’s easy to try, and if you’re doing cardio, HIIT, or endurance training, it may give you a real edge.

At SnapCalorie, we’re focused on helping users track the impact of foods and supplements on their health and performance. Whether you’re logging beet juice, creatine, or your macros, your data is powerful—and we’re here to help you understand it.