What is the best juice to drink before a marathon? Your ultimate guide

October 5, 2025 •

4 min read

Research has shown that consuming beet juice can improve running performance by increasing oxygen efficiency. So, what is the best juice to drink before a marathon to gain a competitive edge and ensure optimal fueling for the long haul?

Quick Summary

This guide examines the top juice choices for marathon runners, including beetroot for nitrates, tart cherry for recovery, and watermelon for hydration. Learn about their unique benefits, ideal timing, and how to pick the best option for your race strategy.

Key Points

Beetroot Juice for Endurance: High in dietary nitrates, beetroot juice enhances oxygen delivery to muscles, boosting performance and delaying fatigue.
Tart Cherry Juice for Recovery: Rich in anti-inflammatory antioxidants, tart cherry juice helps reduce muscle soreness and inflammation, speeding up recovery time.
Watermelon Juice for Hydration: With high water content and L-citrulline, watermelon juice promotes hydration and can help reduce muscle soreness after a workout.
Optimal Timing is Crucial: Consume beetroot juice 2-3 hours before a run and tart cherry juice daily for cumulative effects. Orange juice offers a quick energy boost closer to race time.
Always Test During Training: Never introduce a new juice or supplement on race day. Test what works for your body during your training runs to avoid stomach issues.
Consider Concentrates: Beetroot and tart cherry concentrates can provide a powerful dose of beneficial compounds in a small, convenient serving, which may be easier on the stomach.

The Science Behind Pre-Marathon Juicing

For endurance athletes, proper fueling is paramount. Juices offer a quick, easily digestible source of carbohydrates, vitamins, and other performance-enhancing compounds without the bulk of solid food, which can cause gastrointestinal distress. Fresh juices provide concentrated nutrients that are rapidly absorbed into the bloodstream, making them an excellent tool for pre-race fueling. The key is knowing which juice offers the right benefits at the right time.

Beetroot Juice: The Endurance Powerhouse

Beetroot juice is perhaps the most well-researched and celebrated juice for athletes. Its primary benefit comes from its high concentration of dietary nitrates. When consumed, these nitrates are converted by the body into nitric oxide, a compound that acts as a vasodilator, widening blood vessels and improving blood flow.

This enhanced blood flow means more oxygen and nutrients can be delivered to working muscles, significantly reducing the oxygen cost of exercise and delaying fatigue. Studies have shown that beetroot juice can improve time trial performance and increase time to exhaustion. Elite marathon runners, such as Eliud Kipchoge, have been known to incorporate beet juice into their nutrition plans.

Optimal Timing: For best results, athletes should consume beetroot juice 2-3 hours before a run to allow peak nitrate levels in the blood. For maximum effect, many runners also "load" with beetroot juice daily for several days leading up to the race.
Potential Side Effects: Some individuals may experience digestive issues or a harmless pink/red discoloration of urine or stool (beeturia). It is crucial to test this during training, not on race day.

Tart Cherry Juice: The Recovery Ally

While beetroot juice is known for its pre-performance benefits, tart cherry juice is a champion for recovery, which is essential for consistent training. The vibrant red color of tart cherries is due to anthocyanins, powerful anti-inflammatory and antioxidant compounds.

Regular consumption of tart cherry juice, particularly in the days leading up to and following strenuous exercise, has been shown to:

Reduce muscle soreness
Decrease inflammation
Improve muscle function recovery
Enhance sleep quality, thanks to its natural melatonin content

While its primary role is in recovery, some research suggests it can also improve endurance performance. For marathoners, the benefits are cumulative, making it a valuable addition to the overall training and recovery plan.

Watermelon Juice: The Hydration Helper

With over 90% water content, watermelon juice is a superior choice for hydration, especially during warm weather training or races. In addition to fluid, it provides natural sugars for energy and key electrolytes like potassium and magnesium.

Watermelon also contains L-citrulline, an amino acid that may help reduce muscle soreness and improve blood flow, similar to the nitrates in beetroot juice, but less potent. It's a refreshing and easy-to-digest option for both pre-run fueling and post-run rehydration.

Orange Juice: The Quick-Carb Fix

For runners who prefer a familiar taste, orange juice is a good source of quick-digesting carbohydrates and fluids for hydration. It is particularly useful for topping off energy stores about 30 minutes before a run for those who cannot tolerate solid food.

However, it's not as nutrient-dense for performance enhancement as beetroot or tart cherry juice. The fiber in fresh fruit is often removed, concentrating the simple sugars. While convenient, some runners might experience a sharp energy spike followed by a crash, or stomach upset due to its acidity and high sugar content.

Which Juice is Right for You? A Comparison


Feature	Beetroot Juice	Tart Cherry Juice	Watermelon Juice	Orange Juice
Primary Benefit	Enhances endurance & oxygen delivery	Aids muscle recovery & reduces inflammation	Promotes hydration & reduces soreness	Provides quick-digesting carbs & hydration
Key Compound	Dietary Nitrates	Anthocyanins, Antioxidants	L-Citrulline, Water	Natural Sugars, Vitamin C
Optimal Timing	2-3 hours pre-race; can be loaded for several days prior	Daily for recovery; 4-5 days pre-race	Pre-run for hydration; post-run for recovery	Close to race start (30 mins) for quick energy
Taste Profile	Earthy, often mixed with other juices	Tart, distinctly sour	Sweet, refreshing	Sweet, acidic
Typical Use	Performance boost	Recovery & inflammation management	Hydration & electrolyte replenishment	Quick energy top-up

Practical Application on Race Day

Choosing the best juice depends on your personal needs and tolerance. The golden rule of race-day nutrition is to never try anything new. Experiment with different juices during your training runs to see how your body reacts.

For maximum performance: Beetroot juice is the top choice due to its scientifically-backed nitrate content. Consume it a few hours before the race after having tested it extensively in training.
For consistent recovery: Tart cherry juice is ideal for the entire training cycle. Focus on consuming it daily to reap its cumulative anti-inflammatory benefits, and include a dose in the days before and after the marathon.
For easy hydration: Watermelon juice is a refreshing way to hydrate and replenish electrolytes, especially if you find the taste of other options unappealing. It's a great choice for lighter, shorter runs or as part of a post-run routine.
For a last-minute boost: A small glass of orange juice can provide a rapid energy hit if you feel sluggish right before the start.

Conclusion

While beetroot juice is a strong contender for the title of "best juice to drink before a marathon" due to its proven performance benefits, the optimal choice depends on your specific goals. For an endurance boost, beetroot is king. For enhanced recovery, tart cherry juice is a powerful ally. For simple, effective hydration, watermelon juice is a solid pick. By understanding the unique properties of each, you can make an informed decision and incorporate the right liquid fuel into your marathon strategy. Remember to prioritize testing and consistency during your training to avoid any race-day surprises.

For more comprehensive sports nutrition guidance, consider resources like the International Olympic Committee (IOC) consensus statement on sports nutrition, which offers evidence-based strategies for endurance athletes.

Frequently Asked Questions

Yes, orange juice can be a decent option for a quick energy top-up about 30 minutes before a marathon, as it provides easily digestible carbohydrates and fluid. However, some runners may find its acidity and high sugar concentration can cause stomach upset, so it's crucial to test it during training.

You should aim to consume beetroot juice, or a concentrated shot, approximately 2-3 hours before the race. This allows enough time for the nitrates to convert to nitric oxide and peak in your blood, providing the maximum performance benefit.

While beetroot juice is best known for its pre-performance benefits, it also assists with recovery by promoting better blood flow, which helps deliver nutrients and remove waste from the muscles.

For optimal recovery, it is recommended to drink tart cherry juice daily, starting several days before and continuing after the marathon. This provides cumulative anti-inflammatory benefits that help reduce muscle pain and soreness.

Yes, mixing juices can be beneficial to combine different properties (e.g., beetroot and watermelon). Just be mindful of the total sugar content and volume, and always test combinations during training to ensure they don't cause digestive issues.

Concentrated juice shots, particularly for beetroot and tart cherry, are often preferred by athletes. They provide a high dose of beneficial compounds with a lower fluid volume, which can be easier on the stomach and more convenient.

If you have a sensitive stomach, it's best to be cautious with juices, especially those high in simple sugars, which can cause cramping. Consider diluted juices or smaller quantities. The best strategy is to find what works for you during training runs.