What Juice Makes You Run Faster? The Science Behind Performance-Boosting Blends

October 20, 2025 •

4 min read

Studies have shown that beetroot juice can improve running performance and endurance in certain individuals by increasing nitric oxide availability. Understanding what juice makes you run faster can provide a significant, all-natural edge to your training and race day nutrition strategy.

Quick Summary

This guide examines the evidence for juices that can enhance running performance, focusing on how nitrates from beetroot, L-citrulline from watermelon, and antioxidants from tart cherries boost endurance and speed recovery.

Key Points

Beetroot for Endurance: The nitrates in beetroot juice boost nitric oxide, improving blood flow and oxygen delivery to muscles, which enhances endurance performance.
Watermelon for Recovery: Watermelon juice contains L-citrulline, which aids in reducing post-exercise muscle soreness and improving blood circulation.
Tart Cherries for Inflammation: The powerful antioxidants in tart cherry juice help reduce inflammation and accelerate recovery after strenuous exercise.
Timing is Crucial: Drink beetroot juice 2-3 hours before a run for acute performance benefits, and tart cherry juice for several days leading up to and after a race for recovery.
Juice vs. Whole Fruit: Juicing removes fiber, which can be beneficial for faster nutrient absorption, but whole fruits offer more sustained energy.
Test During Training: Always test new juices or blends during training, not on race day, to ensure they don't cause gastrointestinal issues.

The Science Behind Performance Juices

For runners, the quest for a natural, legal performance booster often leads to the juice aisle. Specific fruit and vegetable juices contain compounds that can genuinely enhance athletic performance and recovery. The primary mechanisms involve boosting nitric oxide production for better oxygen delivery, providing antioxidants to reduce inflammation, and supplying electrolytes for hydration.

Beetroot Juice: The Nitric Oxide Powerhouse

Beetroot juice is widely recognized as the most effective juice for running performance due to its high concentration of dietary nitrates. When consumed, these nitrates are converted by oral bacteria into nitrite, which is then converted into nitric oxide (NO) in the body. Nitric oxide is a potent vasodilator, meaning it helps relax and widen blood vessels. This effect leads to:

Improved Blood Flow: Enhanced delivery of oxygen and nutrients to active muscles.
Increased Efficiency: Muscles require less oxygen to produce the same level of force, delaying fatigue.
Delayed Exhaustion: Studies show that beetroot supplementation can increase time to exhaustion, especially during high-intensity exercise.

For best results, runners often use concentrated beetroot shots. Research suggests a loading phase of a few days leading up to an event, along with a final dose 2-3 hours beforehand, can be most effective. It's worth noting that the effect might be more pronounced in recreational and sub-elite athletes, as highly trained individuals may already have optimized nitric oxide pathways.

Watermelon Juice: The Recovery Refresher

Watermelon juice offers two key benefits for runners: hydration and recovery. Watermelon is 92% water and contains electrolytes like potassium and magnesium. However, its standout compound is L-citrulline, an amino acid that can increase blood flow and help reduce post-exercise muscle soreness. This can be particularly beneficial after a long, strenuous run. While the citrulline content in typical watermelon juice might not match supplemental doses, it still contributes to recovery, making it a delicious and natural option for replenishing fluids and soothing muscles.

Tart Cherry Juice: The Anti-Inflammatory Aid

Intense running can cause inflammation and muscle damage, leading to soreness. Tart cherry juice is a rich source of antioxidants and anti-inflammatory compounds called anthocyanins. Numerous studies, including some on marathon runners, have found that consuming tart cherry juice before and after an intense race can:

Reduce muscle soreness.
Decrease strength loss.
Accelerate the recovery of muscle function.

This makes tart cherry juice an excellent recovery drink, helping you feel fresher and ready for your next training session sooner.

How to Incorporate Performance-Boosting Juices

Here are some practical tips for adding these juices to your regimen:

Timing is Everything: Drink beetroot juice acutely (2-3 hours before) for immediate benefits on race day. Use tart cherry juice for several days before and after a hard effort to maximize recovery. Watermelon juice is great for post-run hydration and muscle relief.
Mix for Balance: For better taste and a broader nutrient profile, blend juices. A popular pre-run blend includes beetroot, carrots, and ginger, while a post-run mix might feature watermelon and tart cherry with a splash of coconut water.
Test During Training: Never try a new juice or supplement for the first time on race day. Your stomach needs to be accustomed to it to avoid an unwanted pit stop.
Consider Commercial Shots: Concentrated beetroot and tart cherry shots offer a standardized and potent dose, though they are more expensive than juicing your own.

Juice vs. Alternatives: A Comparison for Runners


Drink Type	Primary Benefit	Pre-Run Timing	Post-Run Timing	Potential Drawbacks
Beetroot Juice	Nitric Oxide for O2 efficiency	Best 2-3 hours before	Less effective for recovery	Can cause 'beeturia', stomach upset
Tart Cherry Juice	Anti-inflammatory recovery	Multiple days before	Best right after a run	Can be high in sugar
Watermelon Juice	L-citrulline for soreness	Less effective for pre-run	Best for hydration/soreness	Contains electrolytes but low sodium
Water	Essential Hydration	Continuous intake	Continuous intake	Lacks electrolytes for longer runs
Sports Drinks	Carbs + Electrolytes	Before and during long runs	After intense exertion	Often high in added sugar, artificial ingredients
Coconut Water	Electrolytes (Potassium)	Before or after	Excellent for rehydration	Low in sodium, can cause stomach upset

Blending Your Own Juice

Making your own juice allows you to customize the flavor and nutritional profile. Here are some simple recipes to get you started:

The 'Oxygen Boost' Pre-Run Juice

½ beetroot
2 apples (cored)
1 kiwi fruit
1 carrot

The 'Muscle Soother' Post-Run Juice

2 cups watermelon
1 cup tart cherries (pitted)
1 orange
1 tsp ginger

The 'Electrolyte Replenisher' Juice

1/2 cucumber
1 green apple
1/2 cup honeydew melon
8 ounces coconut water
A few mint leaves

Beyond the Juice: Holistic Hydration Strategies

While specific juices can enhance performance, they should not replace a comprehensive hydration and nutrition strategy. For runs over 60 minutes, supplementing with a balanced electrolyte drink is often recommended. Proper carbohydrate intake, both before and during longer efforts, is also critical for maintaining energy stores. The best approach integrates specific juices at the right time, rather than relying on them exclusively. Remember to always prioritize foundational nutrition and hydration.

Conclusion: Choosing the Best Juice for Your Run

Ultimately, there is no single best juice that makes you run faster. The ideal choice depends on your specific goals. For immediate performance gains, especially for endurance, beetroot juice is supported by the strongest evidence for its ability to enhance oxygen efficiency. For faster recovery and reduced muscle soreness after a tough workout or race, tart cherry and watermelon juices are excellent choices. By incorporating these science-backed juices strategically, you can naturally boost your performance and optimize your recovery. Start experimenting in small doses during your training to discover what works best for your body.

What do studies say about beetroot juice and athletes?(https://www.mdpi.com/2072-6643/17/12/1958)

Frequently Asked Questions

For shorter, easier runs, a glass of diluted fruit juice is acceptable to top up energy. However, for most runs, it's safer to have a small, easily digestible carbohydrate snack or combine juice with a meal to avoid blood sugar spikes and gastrointestinal issues.

For optimal acute performance benefits, drink beetroot juice 2 to 3 hours before your race or high-intensity workout. Some studies also show benefits from a 'loading' phase of consistent consumption for 2 to 6 days prior.

Tart cherry juice is highly recommended for its anti-inflammatory properties, while watermelon juice's L-citrulline helps with muscle soreness. A recovery smoothie with milk, fruit, and protein can also replenish carbs and repair muscles effectively.

While beetroot juice can benefit both groups, the performance-enhancing effects appear to be more significant in recreational and sub-elite athletes. Elite athletes may have naturally higher nitric oxide production and show fewer dramatic improvements from supplementation.

Yes, but to achieve the same concentration of nitrates as a typical juice shot, you would need to consume a large quantity of beets, which could be challenging and cause stomach issues. Juicing provides a more concentrated and easily absorbable dose.

Commercial shots offer the convenience of a standardized, controlled dose of nitrates, which removes guesswork. Homemade juice may have inconsistent nitrate levels depending on the beets' quality, though it is a more cost-effective option.

No. While some juices contribute to hydration, they contain sugar that can cause gastric distress if consumed in large quantities during a run. For longer efforts, a balanced sports drink with the right ratio of carbohydrates and electrolytes is more suitable alongside water.