Should I drink beet juice before or after exercise?

January 5, 2026 •

3 min read

According to research from the University of Exeter, drinking beetroot juice before a workout can enhance muscular force and performance by up to 7%. This raises a key question for many athletes and fitness enthusiasts: should I drink beet juice before or after exercise to maximize my benefits?

Quick Summary

Beet juice's high nitrate content improves performance when consumed pre-exercise, while its potent antioxidants aid muscle recovery post-exercise. Optimal timing depends entirely on your specific training goals, whether focusing on endurance, power, or reducing soreness.

Key Points

Pre-Workout for Performance: Consume beet juice 60-90 minutes before exercise to increase endurance and power due to its nitrate content.
Post-Workout for Recovery: Drink beet juice immediately after a workout to reduce muscle soreness and inflammation with its antioxidants.
Timing Depends on Goals: The optimal timing depends on whether your priority is to boost in-session performance or accelerate post-exercise recovery.
Dual Approach for Max Benefits: A combined strategy of drinking beet juice both before and after intense workouts can maximize both performance and recovery outcomes.
Mouth Bacteria Matter: Avoid using mouthwash after drinking beet juice, as oral bacteria are crucial for converting nitrates to nitric oxide.
Consider a Loading Phase: For major events, drinking beet juice daily for 3-6 days beforehand can enhance long-term benefits.
Start Slow: Individuals new to beet juice should start with a small dose to test for stomach discomfort and other reactions.

The Science Behind Beet Juice

Beetroot juice is rich in dietary nitrates, which the body converts into nitric oxide (NO). Nitric oxide plays a crucial role in vasodilation, the process of widening blood vessels. This increases blood flow, which in turn enhances the delivery of oxygen and nutrients to working muscles. Additionally, beets contain powerful antioxidants called betalains, which have anti-inflammatory properties that can help combat oxidative stress and aid in muscle repair. The timing of your beet juice intake directly influences whether you primarily leverage its nitrate-based performance benefits or its antioxidant-driven recovery effects.

Why Drink Beet Juice Before Exercise?

For those whose primary objective is to enhance workout performance, the pre-exercise timing is key. Consuming beet juice 60 to 90 minutes before your workout allows nitrate levels to peak in the blood, maximizing the nitric oxide effect during your session. This timing can lead to increased endurance and power output, particularly beneficial for activities like running, cycling, weightlifting, and sprinting. It also improves oxygen economy, making your body more efficient.

Why Drink Beet Juice After Exercise?

If your focus is on speeding up your body's repair process and reducing post-exercise soreness, drinking beet juice after your workout is the better strategy. After intense exercise, your body experiences oxidative stress and inflammation. The antioxidants in beet juice, specifically betalains, help to mitigate these effects. This can lead to reduced muscle soreness and faster recovery between training sessions. The improved blood flow, while not at peak NO levels, still aids in delivering essential nutrients for muscle repair.

Comparison: Beet Juice Before vs. After Workout


Feature	Before Exercise	After Exercise
Primary Goal	Performance Enhancement	Muscle Recovery
Key Component	Nitrates (converted to Nitric Oxide)	Antioxidants (Betalains)
Main Benefit	Increased endurance and power	Reduced muscle soreness and inflammation
Optimal Timing	60-90 minutes prior	Immediately or up to 24-48 hours after
Who Benefits Most	Endurance athletes, powerlifters	Athletes focusing on recovery, beginners
Mechanism	Vasodilation, improved oxygen efficiency	Anti-inflammatory action, reduced oxidative stress

Practical Application and Best Practices

Consistent use of beet juice can maximize its benefits. For major events, some athletes use a 'loading phase' of daily consumption for several days beforehand.

Here are some tips:

Consistency is Key: Regular consumption yields better long-term results.
Consider Chronic Loading: A 3-6 day loading phase before an event can boost mitochondrial efficiency.
Avoid Mouthwash: Antibacterial mouthwash hinders the conversion of nitrates to nitrites necessary for NO production.
Listen to Your Body: Start with a small amount to assess tolerance. Beeturia (red/pink urine) is a harmless side effect.

A Better Approach: Pre- and Post-Workout Usage

Combining both strategies can provide the most comprehensive benefits. A dose 60-90 minutes before a workout can boost performance, while a post-workout dose aids in accelerating recovery. This dual approach leverages both the nitrate and antioxidant properties.

Conclusion

The optimal timing for drinking beet juice depends on your fitness goals. Pre-workout consumption (60-90 minutes prior) is ideal for performance enhancement like endurance and power. Post-workout intake is more effective for muscle recovery and reducing soreness. For maximum benefits, consider a dual approach by consuming beet juice both before and after intense exercise. Always consult a healthcare provider, especially if you have conditions like low blood pressure, as beets can lower blood pressure.

For further scientific information on beetroot juice supplementation, resources are available from organizations like the National Strength and Conditioning Association (NSCA), such as journal articles found on the NSCA website.

The Power of Beetroot: How It Works

Boosts Nitric Oxide: Nitrates convert to nitric oxide, improving blood flow.
Enhances Cellular Efficiency: Nitric oxide improves mitochondrial function for better energy production.
Provides Antioxidant Support: Betalains and polyphenols reduce oxidative stress and inflammation, aiding muscle repair.

When to Drink Beet Juice: The Final Verdict

Timing for Performance: 60-90 minutes before a workout.
Timing for Recovery: Immediately after intense exercise.
Optimal Strategy: Combine both pre- and post-workout.

Important Considerations

Dosage: Concentrates or shots are often more practical for effective dosage.
Elite vs. Recreational Athletes: Recreational athletes may experience more noticeable gains than highly efficient elite athletes.

Frequently Asked Questions

The primary benefit of drinking beet juice before a workout is improved athletic performance, including increased endurance, higher power output, and better oxygen efficiency, due to its high nitrate content.

For optimal performance benefits, you should drink beet juice approximately 60 to 90 minutes before your workout to allow blood nitrate levels to peak.

Drinking beet juice after exercising helps with muscle recovery. Its antioxidant and anti-inflammatory properties can reduce muscle soreness and inflammation caused by intense workouts.

Consistency is important for maximizing benefits. A 'loading phase' of drinking it for several days leading up to an event can be effective, and regular consumption supports overall cardiovascular health.

Yes, you can, but you would need to eat a significant amount of whole beets to get the equivalent nitrate dose of concentrated juice, which is often not practical before a workout.

Most people tolerate beet juice well, but some may experience beeturia (harmless red or pink urine or stool). Individuals prone to kidney stones should be cautious due to high oxalate levels.

Yes, you can mix beet juice with other fruits or vegetables like lemon, carrots, or ginger to improve the flavor. You can also add it to smoothies.

Yes, using antibacterial mouthwash can negatively impact the benefits. The bacteria in your mouth are necessary to convert nitrates into nitric oxide, so avoid using mouthwash before and after consumption.

Yes, research indicates that beet juice can benefit both. It boosts endurance by improving oxygen efficiency and increases power output for strength-based activities like sprinting and weightlifting.