The Science Behind Beetroot and Athletic Performance
Beetroot has garnered significant attention in the athletic community for its ergogenic properties, largely due to its high concentration of dietary nitrates. When ingested, the body converts these nitrates into nitric oxide (NO).
Nitric oxide is a powerful vasodilator, meaning it helps to relax and widen blood vessels. This vasodilation leads to improved blood flow, which in turn enhances the delivery of oxygen and nutrients to working muscles. For athletes, this translates to improved cardiorespiratory endurance, increased stamina, and more efficient oxygen utilization during exercise.
Beyond simply delivering oxygen, nitric oxide also plays a role in mitochondrial efficiency. Mitochondria, the powerhouses of our cells, become more efficient at producing energy when NO levels are elevated. This allows your body to produce more power with less oxygen, which is a major performance enhancer, particularly during high-intensity or endurance-based activities.
Total Beets: What's in it and How Does it Work?
While generic beetroot powder provides nitrates, Total Beets is a specific brand that often features a blend of ingredients designed to maximize its effects. The formula typically includes premium NO3-T nitrates, often combined with other ingredients to enhance circulation and energy.
The patented NO3-T nitrates are a key differentiator, as they are a concentrated form intended to boost nitric oxide production more effectively than standard beet powder. Some Total Beets formulas also include L-citrulline, an amino acid that further stimulates nitric oxide synthesis, and green coffee extract for a plant-based energy boost. This combination makes Total Beets a multi-faceted supplement that not only relies on the power of beets but also enhances it with other performance-oriented ingredients.
Core Ingredients in Total Beets
- Beetroot Powder: Provides a natural source of nitrates.
- NO3-T Nitrates: A patented, highly concentrated form of beet nitrates.
- L-Citrulline: An amino acid that further boosts nitric oxide production.
- MegaNatural-BP Grapeseed Extract: A patented extract sometimes included for its cardiovascular health benefits.
- Green Coffee Extract: A natural, plant-based source of caffeine for clean energy and focus.
- Electrolytes: Ingredients like Himalayan pink salt and coconut water powder aid in hydration.
Total Beets vs. Traditional Pre-Workout Supplements
Total Beets offers a different approach to pre-workout supplementation compared to many conventional products. Here is a comparison to highlight the key differences:
| Feature | Total Beets (specific formulas) | Traditional Pre-Workouts | Effect on the Body |
|---|---|---|---|
| Energy Source | Natural, plant-based (green coffee extract) or stimulant-free options | Often high-dose, synthetic caffeine for an intense energy rush | Total Beets: Clear, sustained energy without the crash or jitters. Traditional: Jittery, intense energy followed by a potential crash. |
| Key Mechanism | Nitric oxide boosting via dietary nitrates for improved blood flow | A blend of stimulants, beta-alanine for tingling, and other performance enhancers | Total Beets: Enhances oxygen delivery and muscle efficiency. Traditional: Increases focus and aggression, but can cause overstimulation. |
| Cardiovascular Health | Formulated to support heart health and healthy blood pressure | May place unnecessary strain on the cardiovascular system due to high stimulants | Total Beets: Promotes better long-term heart and vascular health. Traditional: Can elevate heart rate and blood pressure acutely. |
| Flavoring | Aims for a refreshing fruit flavor with no bitter beet aftertaste | Can use strong artificial flavors and sweeteners to mask ingredients | Total Beets: Generally cleaner, more natural taste profile. Traditional: Can have an artificial, chemical-like taste. |
| Best For | Endurance athletes, those sensitive to stimulants, and individuals focused on heart health | Powerlifters, bodybuilders, or those needing a significant, immediate energy surge | Total Beets: Improved stamina and sustained performance. Traditional: Maximal power and mental drive for short-duration efforts. |
How to Use Total Beets for Maximum Benefit
To use Total Beets as an effective pre-workout, timing and consistency are crucial. For best results, it is recommended to consume Total Beets powder 60 to 90 minutes before your workout. This allows ample time for the body to convert the nitrates into nitric oxide, reaching peak blood levels just as you begin your training session.
For chronic supplementation, some studies suggest taking a daily dose for several days can lead to sustained benefits, particularly for cardiovascular health and overall performance. For endurance athletes, this can mean consuming it consistently in the weeks leading up to an event.
Potential Side Effects and Considerations
While generally safe for most healthy individuals, there are some potential side effects and considerations to be aware of when taking Total Beets or any beetroot supplement.
- Beeturia: The vibrant red pigment in beets can cause your urine and stool to appear reddish or pink. This is a harmless side effect and should not be a cause for alarm.
- Lowered Blood Pressure: The blood pressure-lowering effect of nitrates, while beneficial for many, could be a concern for individuals who already have low blood pressure or are on medication for hypertension. It is always best to consult with a healthcare provider before starting a new supplement regimen, especially if you have existing health conditions.
- Kidney Stones: Beets are high in oxalates, which can contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones, discuss this with your doctor before using beetroot supplements regularly.
- Digestive Issues: Some people may experience mild digestive upset, gas, or bloating when first introducing beetroot products into their diet. Starting with a smaller dose can help your body adjust.
Conclusion: Is Total Beets a Good Pre-Workout?
Total Beets can be a very good pre-workout option, especially for individuals seeking a natural, heart-healthy alternative to high-stimulant supplements. Its effectiveness lies in its ability to boost nitric oxide production, which enhances blood flow, oxygen delivery, and muscle efficiency. This makes it particularly beneficial for endurance and cardio-heavy workouts, although it can also support strength training by improving power and reducing fatigue. While it may not provide the intense energy rush of a conventional pre-workout, the sustained, clean energy and cardiovascular benefits offer a powerful performance advantage. For best results, consume it 60-90 minutes before your training session, and consult a healthcare provider if you have any pre-existing medical conditions.
Sources
- Garage Gym Reviews: Best Beet Root Powders (2025)
- Healthline: 9 Impressive Health Benefits of Beets
- iHerb: Total Beets Pre-Workout
- iHerb: Total Beets Tablets
- Medical News Today: Beetroot powder
- National Institutes of Health (NIH): Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance
- Verywell Health: What Happens to Your Workout Performance When You Drink Beet Juice
- Vivo Life: Using Beetroot Powder Before Exercise
How It Works
Total Beets works by leveraging the high concentration of nitrates found in beets. When consumed, these nitrates are converted into nitric oxide (NO), a molecule that signals blood vessels to relax and widen. This vasodilation increases circulation and improves oxygen and nutrient delivery to your muscles during exercise. This increased efficiency allows you to perform longer and with more power, delaying the onset of fatigue.
Endurance Performance
The enhanced oxygen efficiency provided by Total Beets makes it particularly effective for endurance activities like running, cycling, or swimming. Studies have shown that beetroot supplementation can increase the time it takes to become exhausted and improve overall performance in timed events. This sustained performance boost, combined with improved recovery, makes it a valuable tool for endurance athletes.
Strength & Power Training
While traditionally associated with endurance, the benefits of nitric oxide extend to strength and power training as well. Improved blood flow means better oxygenation and nutrient delivery to the muscles, which can reduce muscle fatigue and increase maximal muscle power. For weightlifters, this can result in a more productive workout, better muscle pumps, and improved recovery time.
Cardiovascular Health Benefits
Beyond immediate workout performance, Total Beets is promoted for its cardiovascular health benefits. By promoting vasodilation, it can help support healthy blood pressure levels already within the normal range. This heart-healthy aspect makes it a valuable long-term supplement for overall well-being, especially for those who are sensitive to the stimulants found in many traditional pre-workouts.
Timing and Absorption
For optimal results, Total Beets should be taken 60-90 minutes before your workout. This timing allows for the body to properly convert the nitrates into nitric oxide, ensuring peak plasma levels coincide with your training session. For sustained effects, consistent, daily supplementation can be beneficial, particularly for overall cardiovascular health. Some formulas also contain BioPerine®, a black pepper extract that enhances absorption, ensuring the key ingredients get to work faster.
Who Should Use It?
Total Beets is an excellent choice for a wide range of individuals, particularly those who:
- Seek a Stimulant-Free Pre-Workout: For those sensitive to caffeine, Total Beets offers a powerful performance boost without jitters or a crash.
- Are Endurance Athletes: The sustained oxygen efficiency and stamina benefits are ideal for runners, cyclists, and other endurance athletes.
- Prioritize Cardiovascular Health: Individuals looking to support healthy blood pressure and heart function will benefit from the nitric oxide-boosting properties.
- Prefer a Natural Option: With beetroot as its core ingredient, Total Beets is a more natural alternative to many synthetic-heavy pre-workouts.
Safety and Medical Advice
While Total Beets is generally safe, certain individuals should exercise caution. Those on blood pressure medication should consult a healthcare professional, as the supplement can lower blood pressure. People with a history of kidney stones should also be mindful of the high oxalate content in beets. Always read the label and follow the suggested use instructions.
Additional Performance Factors
It is important to remember that Total Beets is a supplement, not a magic bullet. Performance improvements are best achieved when combined with other essential factors, including proper hydration, a balanced diet, adequate sleep, and consistent training. Taking Total Beets can give you an edge, but it should be part of a comprehensive, healthy lifestyle for optimal results.
