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From gym floors to marathon start lines, beetroot juice is having a moment – but can this vibrant drink really help power your workout?
Summary
1What is beetroot juice?
Beetroot juice is made from beetroot, a nutrient-rich root vegetable containing nitrates, polyphenols and betaine.
2How beetroot juice may support exercise
There’s some evidence from a few studies which suggests active adults that take around 250ml after exercise may improve in movements like jumping.
3What’s the role of nitric oxide in beetroot?
It can help with better blood flow and oxygen delivery, improvements in endurance and helping reduce fatigue, plus more.
It might not be the first thing you reach for before a workout or weekend 5k, but beetroot juice has become a bit of a buzzword in fitness circles and park runs. Known for its deep colour and earthy taste, it’s often linked to endurance, stamina and performance. So, is there any truth behind the hype or is it just another wellness trend? Here’s what you need to know before you sip.
What is beetroot juice?
Beetroot is a root vegetable with a naturally rich red-purple colour, thanks to its plant pigments. It contains beneficial compounds such as betaine, polyphenols and nitrates, with nitrates playing a key role in many of its health and performance benefits.1 You can get beetroot juice by blending the whole fruit or picking it up from your local shop.
Is beetroot juice good for you?
Yes, beetroot juice is good for you
can be a nutritious addition to your diet. So, what does the science say about beetroot juice and exercise? Some studies suggest that beetroot juice can support exercise performance. In active adults, taking around 250mL after exercise, it may help improve performance in movements like jumping and support recovery by reducing muscle soreness over the following days.2-4
Other studies suggest that beetroot juice may help support power and lower-body endurance, particularly in those who regularly train. Smaller daily shots, around 70 mL taken before exercise, have been shown to support muscle performance and cope with fatigue during workouts.5-7
It’s important to note that many of these studies are small, so more research is needed to fully confirm these benefits. That said, beetroot is still a nutrient-rich food worth including in your diet. Homemade beetroot juice provides key nutrients such as folate (40% of your recommended intake) and potassium (15% of your recommended intake), supporting overall health and wellbeing.8
What’s the role of nitric oxide in beetroot?
Beetroot juice is naturally rich in something called nitrates. When you drink it, your body converts these nitrates into a compound called nitric oxide which helps your muscles and blood vessels work more efficiently. Think of nitric oxide as a helper for your blood vessels and muscles.9
Better blood flow and oxygen delivery
Nitric oxide helps your blood vessels relax and widen.5 This means more blood can flow through your body and more oxygen and nutrients reach your muscles.5 For anyone exercising for long periods of time, this is important because your muscles can work more efficiently and feel less fatigued.
Supporting muscle performance
Nitric oxide also helps your muscles contract more effectively. This means:10-11
- your muscles can produce force more quickly
- your muscles contract more powerfully
- movements like sprinting, jumping or lifting can feel easier, as your muscles are able to generate more power with less effort
- nitric oxide has a greater effect on the fast, powerful muscle fibres used in explosive movements such as activities that rely on speed and strength
Improving endurance and reducing fatigue
Another key benefit is that nitric oxide can help your body use oxygen more efficiently, which is why beetroot juice is often linked to improved stamina and endurance.5 This means:
- you use less energy for the same effort
- you can keep going for longer before tiring
- your muscles may recover faster between efforts
What are the benefits of beetroot juice shots before strength training?
Research from a few studies suggests that taking a 70ml beetroot juice shot before strength training may help support both endurance and power during your workout. It may also help to improve blood flow and oxygen to your muscles, helping them work better. This may allow you to perform more repetitions, maintain strength for longer and help manage fatigue, especially during repeated or high-intensity sets.5-7
Beetroot juice FAQS
Based on the evidence, beetroot juice is best taken two to three hours before exercise to allow time for nitric oxide levels to increase, helping support power and lower-body endurance.5-7 For recovery, it can also be taken after exercise, where it may help reduce muscle soreness, with benefits typically seen over the following 72-96 hours.2-4
Not necessarily. That’s because whole beetroot is a source of fibre, antioxidants and various vitamins and minerals, so it fits well within a balanced diet, long-term. However, beetroot juice can be a helpful addition when you want a more consistent nitrate intake and exercise performance or recovery support. Some contain added sugars though and don’t retain their natural nutrients – so just make sure to check the labels.
Some people taking beetroot juice have reported having beeturia, which is where your pee turns a reddish pink.13 There’s also some evidence to show that beetroot juice may reduce blood pressure in healthy adults, so it’s important to always check with your healthcare professional before taking.14,15
The final say
Overall, beetroot juice is a simple, natural way to support your body during exercise. By helping improve blood flow and how efficiently your muscles use oxygen, it may support endurance, power and recovery, helping you get more out of your training. However, as always, it's important to add it in as part of a well-balanced diet and in moderation, rather than it being a quick fix.
Looking for more drinks to support your workout? Take a look at our guide to more ‘natural’ energy drinks or discover how magnesium water might be your new workout companion.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Pinheiro VDS, Proctor DN, Nogueira Soares R, Alvares TS. Effect of 12-wk dietary nitrate supplementation on carotid arterial stiffness in postmenopausal females. American Journal of Physiology-Heart and Circulatory Physiology. 2025;328(4):H937-H44.
2. Jones L, Bailey SJ, Rowland SN, Alsharif N, Shannon OM, Clifford T. The Effect of Nitrate-Rich Beetroot Juice on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention Trials. Journal of Dietary Supplements. 2022;19(6):749-71.
3. Clifford T, Bell O, West DJ, Howatson G, Stevenson EJ. The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise. European Journal of Applied Physiology. 2016;116(2):353-62.
4. Clifford T, Berntzen B, Davison G, West D, Howatson G, Stevenson E. Effects of Beetroot Juice on Recovery of Muscle Function and Performance between Bouts of Repeated Sprint Exercise. Nutrients. 2016;8(8):506.
5. Ranchal-Sanchez A, Diaz-Bernier VM, De La Florida-Villagran CA, Llorente-Cantarero FJ, Campos-Perez J, Jurado-Castro JM. Acute Effects of Beetroot Juice Supplements on Resistance Training: A Randomized Double-Blind Crossover. Nutrients. 2020;12(7):1912.
6. Montalvo-Alonso JJ, Del Val-Manzano M, Ferragut C, Valadés D, López-Samanes Á, Domínguez R, et al. Single and combined effect of beetroot juice and caffeine intake on muscular strength, power and endurance performance in resistance-trained males. Sci Rep. 2025;15(1).
7. Cuenca E, Jodra P, Pérez-López A, González-Rodríguez LG, Fernandes Da Silva S, Veiga-Herreros P, et al. Effects of Beetroot Juice Supplementation on Performance and Fatigue in a 30-s All-Out Sprint Exercise: A Randomized, Double-Blind Cross-Over Study. Nutrients. 2018;10(9):1222.
8. Mirmiran P, Houshialsadat Z, Gaeini Z, Bahadoran Z, Azizi F. Functional properties of beetroot (Beta vulgaris) in management of cardio-metabolic diseases. Nutrition & Metabolism. 2020;17(1).
9. Zamani H, De Joode M, Hossein I, Henckens N, Guggeis M, Berends J, et al. The benefits and risks of beetroot juice consumption: a systematic review. Critical reviews in food science and nutrition. 2021;61(5):788-804.
10. Poredoš D, Jenko Pražnikar Z, Kozinc Ž. Acute Effects of Beetroot Juice Supplementation on Isometric Muscle Strength, Rate of Torque Development and Isometric Endurance in Young Adult Men and Women: A Randomized, Double-Blind, Controlled Cross-Over Pilot Study. Nutrients. 2022;14(22):4759.
11. Salem A, Ammar A, Kerkeni M, Boujelbane MA, Uyar AM, Köbel LM, et al. Short-Term Beetroot Juice Supplementation Enhances Strength, Reduces Fatigue, and Promotes Recovery in Physically Active Individuals: A Randomized, Double-Blind, Crossover Trial. Nutrients. 2025;17(10):1720.
12. Chen L, Zhu Y, Hu Z, Wu S, Jin C. Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity. Food Science & Nutrition. 2021;9(11):6406-20.
13. Wylie LJ, Kelly J, Bailey SJ, Blackwell JR, Skiba PF, Winyard PG, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships. Journal of Applied Physiology. 2013;115(3):325-36.
14. O'Gallagher K, Borg Cardona S, Hill C, Al‐Saedi A, Shahed F, Floyd CN, et al. Grapefruit juice enhances the systolic blood pressure‐lowering effects of dietary nitrate‐containing beetroot juice. British Journal of Clinical Pharmacology. 2021;87(2):577-87.
15. Raubenheimer K, Hickey D, Leveritt M, Fassett R, Ortiz de Zevallos Munoz J, Allen JD, et al. Acute effects of nitrate-rich beetroot juice on blood pressure, hemostasis and vascular inflammation markers in healthy older adults: a randomized, placebo-controlled crossover study. Nutrients. 2017;9(11):1270.
