7 Benefits of Beetroot as Pre Workout

Updated on  March 27, 2023
William Toro

Published By:  William Toro

Fact Checked by: Bridget MacDonald, RDN

If you're looking for a natural, delicious way to power up your workout routine and give yourself an extra energy boost before hitting the gym or heading out on that run, then look no further than beet root as pre workout!
Let's explore how we can use this versatile ingredient in our workouts so that we have all the fuel necessary for peak performance!

Beetroot Nutrition

Beetroot is full of nutrition, its 84% water content and 8% carbs and 3% fibre content.

Making it a great option to be mixed for smoothies or even to have as juice. 

Beetroot Nutrition

100 gms of Beetroot Nutritions(1)

  • Calories: 44
  • Protein: 1.7 grams
  • Fat: 0.2 grams
  • Carbs: 10 grams
  • Fiber: 2 grams
  • Folate: 20% of the Daily Value (DV)
  • Manganese: 14% of the DV
  • Copper: 8% of the DV
  • Potassium: 7% of the DV
  • Magnesium: 6% of the DV
  • Vitamin C: 4% of the DV
  • Vitamin B6: 4% of the DV
  • Iron: 4% of the DV

Benefits of Beet Root as a Pre Workout

Beet root is a great pre workout supplement that can help improve performance, increase endurance, and reduce muscle soreness.

Improved Performance

Beet root has been shown to improve athletic performance by increasing nitric oxide levels in the body. Nitric oxide helps widen blood vessels which increases oxygen delivery to muscles during exercise. (3)

This can lead to improved stamina and better overall performance.

Additionally, beet root contains high amounts of dietary nitrates which have been linked to increased power output during exercise. (2)

Increased Endurance

Beet root is also known for its ability to increase endurance levels during physical activity.

Studies have found that consuming beetroot juice before exercising can significantly reduce fatigue and improve overall endurance capacity compared with placebo drinks or no supplementation at all.

This makes it an ideal supplement for athletes looking to push their limits and go further than ever before.

Reduced Muscle Soreness 

Another benefit of taking beetroot as a pre-workout supplement is its ability to reduce muscle soreness after intense workouts or long runs/cycles/swims etc..

The anti-inflammatory properties in beets help reduce inflammation caused by strenuous activities, allowing you to recover faster and get back into your routine sooner rather than later.

Next up we'll look at how to use beet root as a pre workout.

KEy Takeaways

Beet root is a great pre-workout supplement that can improve performance, increase endurance and reduce muscle soreness.

Benefits include: increased nitric oxide levels, dietary nitrates for power output, reduced fatigue & improved endurance capacity and anti-inflammatory properties to reduce inflammation.

How to Use Beet Root as a Pre Workout

Being rich in nitrates, which are converted to nitric oxide and can improve blood flow and oxygen delivery to muscles during exercise.

Here’s how to use beet root as a pre workout:

Boiled Beetroot

Boiled Beetroot

You can also boil beetroot for 45 mins to 1 hours, which makes them very easy to peel and to consume. 

Beetroot Juice

Beetroot Juice

You can have beet root juice 30 minutes before workout. Its one of the best way to consume as pre workout.

Beet Root as Supplement

Beetroot supplement

There are several types of beet root supplements available, including powder, capsules, tablets, and liquid shots.

Each type has its own advantages and disadvantages so it's important to consider what works best for you before making a purchase.

For example, powder is easy to mix into drinks or smoothies but may not be as convenient if you're on the go.

Capsules are portable but may take longer for your body to absorb the nutrients from them compared with other forms of supplementation.

Tablets offer convenience but also require more time for digestion than liquids or powders do. Liquid shots provide quick absorption but they have a strong taste that some people don't enjoy drinking regularly.


Beet root juice is a best way to go before workout. You can consume it 30 minutes prior. Other being beetroot powder and capsules.

Recommended Dosage and Timing 

The recommended dosage varies depending on the type of supplement you choose; however, generally speaking it's best taken 30 minutes prior to exercise at least 3-4 times per week for optimal results.

Taking too much could lead to side effects such as headaches or nausea so make sure you stick within the recommended dosage range provided by your doctor or nutritionist when using this supplement as part of your fitness routine.

With the right supplements and recipes, you can make delicious beet root pre workouts that will help you maximize your gains.

KEy Takeaways

Beet root helps improve blood flow and oxygen delivery to muscles during exercise.

It's best taken 30 minutes prior to exercise at least 3-4 times per week in the form of powder, capsules, tablets or liquid shots - however, stick within the recommended dosage provided by your doctor or nutritionist.

Recipes for Beet Root Pre Workouts

Smoothies and Shakes 

Beet root is a great addition to any smoothie or shake. It adds a sweet, earthy flavor that pairs well with other fruits and vegetables.

For an energizing pre workout drink, try blending beet root with banana, spinach, almond milk, and honey for a creamy treat. Or add some protein powder to the mix for an extra boost of energy.

Juices and Tonics

Beet root juice is one of the most popular ways to get your daily dose of this superfood.

To make it even more beneficial as a pre workout drink, combine it with other nutrient-rich ingredients like ginger, lemon juice, apple cider vinegar, or turmeric. 

This will give you an antioxidant-packed beverage that can help improve performance during exercise.

Beetroot Snack 

Roast cubes of beetroot in the oven until they are golden brown and then sprinkle them over salads or use them as toppings on sandwiches or wraps. 

This is perfect fuel for your next gym session. You could also bake some delicious muffins using grated beetroot; these will give you plenty of energy throughout your day.


In conclusion, beet root is an excellent pre workout option for fitness enthusiasts. It offers a range of benefits such as increased energy and improved endurance.

With the right recipes, you can make delicious beet root pre workouts that will give you the boost you need to take your workouts to the next level. 

Try adding some beetroot juice or powder to your pre-workouts today for maximum benefits – because when it comes to fitness goals, every little bit helps!

William Toro

William Toro ‧ CPT & Nutritionist

William is a certified personal trainer from NASM, he has also been a rehab physiologist for sports persons. He has more than 15 years of experience training people. And has featured in multiple publications like FoxNews, CNBC, Bustle, and other. 


  1. https://www.healthline.com/nutrition/foods/beetroot
  2. https://www.webmd.com/diet/health-benefits-beetroot 
  3. https://pubmed.ncbi.nlm.nih.gov/29311764/
  4. Larsen et al. 2007. Effects of dietary nitrate on oxygen cost during exercise. Acta Physiol. 191:59-66.
  5. Larsen et al. 2010. Dietary nitrate reduces maximal oxygen consumption while maintaining work performance in maximal exercise. Free Radic Biol Med. 48(2):342-347.

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