Beetroot For Endurance Athletes: Benefits & Side Effects

Key Takeaways

• Beetroot helps get more oxygen to your muscles, cutting down on the energy needed for your workout. This means you can push harder and go longer, perfect for building endurance!

• Endurance athletes can benefit from beetroot in various forms: juice, powder, or whole beets, with juice being the most effective form for boosting performance..

• For the best effects, aim to have beetroot 90–150 minutes before you hit your workout. This gives your body enough time to turn those nitrates into performance-boosting nitric oxide.

• Beetroot’s pretty safe for most people, but if you have a sensitive stomach or are on certain meds, be mindful of how it affects you.

• Our Organic Super Reds is packed with beetroot and red superfoods into one powerful mix to help boost nitric oxide and get your blood flowing. Pair it with our Fruit Punch Aminos for an epic pre-workout, or just sip it over ice for a tasty, healthy soda swap

Benefits of Beetroot for Endurance Athletes

1. Boosts Oxygen Delivery and Muscle Efficiency

Beetroot's nitrates work their magic by turning into nitric oxide, which opens up your blood vessels, improving blood flow. This means more oxygen and nutrients get to your muscles, helping you keep going longer with less effort.

2. Makes Your Workouts Feel Easier

If you’re into endurance sports, beetroot can help you go that extra mile (literally). It’s been shown to increase how long athletes can perform at submaximal effort, no matter if you're cycling or running.

3. Increased Time to Exhaustion

A review in the American Journal of Sports Science synthesized studies showing dietary nitrate (via beetroot) improves exhaustion time during steady-state cycling and running at submaximal workloads.

Beetroot can help you go the extra mile. Studies show it boosts endurance, so you can push harder and last longer in workouts like cycling and running.

4. Performance Gains in Time Trials

In a study with cyclists, a single dose of beetroot juice helped shave 2.3% off their time in a 16.1 km trial. It helps improve oxygen efficiency and boost your blood flow. Faster times with less effort!

5. Helps Your Heart, Too

Beetroot doesn’t just improve performance; it’s also great for your cardiovascular health. Its ability to relax blood vessels can help lower blood pressure, keeping your heart healthy for both training and recovery.

Side Effects and Considerations

• Gastrointestinal Discomfort
  Beetroot is awesome, but some athletes might experience a bit of stomach upset or bloating after consuming it. If that happens, just adjust your dose or timing.

• Pink or Red Urine and Stool
  No, it’s not a red flag! The pigments in beetroot can cause harmless discoloration of your urine and stool. It’s totally normal, so no need to worry!

• Potential Interaction with Other Supplements
  Beetroot’s effects can sometimes be dialed down if you mix it with certain supplements, like caffeine. So, if you're stacking supplements, keep an eye on how they interact.

• Mild Allergic Reactions
  While rare, some people might experience mild itching or rashes. If that happens, it’s a good idea to stop and see how you feel, or maybe do a patch test before full use.

• Excessive Nitrate Intake
  Too much of a good thing, right? Overdoing it with beetroot’s nitrate content can lead to headaches or dizziness, especially if you’re sensitive to it. Stick to the recommended amounts and you’ll be good to go!

Fresh beets, packed with nitrates—just remember, a little goes a long way. Too much can leave you feeling dizzy or with a headache, so keep it balanced!

Practical Recommendations for Athletes

• Preload Before Events: To really get the benefits, start taking beetroot supplements—about 30g of beetroot powder or 500ml of beet juice—daily for 5–6 days before your race. This helps keep up those nitric oxide levels so you’re ready to go!

• Timing: For peak performance, aim to take beetroot supplements 2–3 hours before your workout or competition. This gives your body enough time to convert those nitrates into nitric oxide and boost your performance.

• Avoid Mouthwash: Hold off on the mouthwash or gum around the time you’re taking beetroot. They can mess with nitrate conversion in your saliva, so it’s best to skip them to get the full benefit.

• Test During Training: Always test beetroot supplementation during your training sessions. That way, you can see how it works with your body and avoid any surprises on race day!

• Choose Concentrated Forms: Go for concentrated beetroot products like powders or juices. These are great because they give you a consistent level of nitrates, unlike whole beets where nitrate content can vary.

Go for beetroot powders or juices. They give you a steady dose of nitrates, unlike whole beets where the content can vary.

• Adjust Dosage by Activity: Different activities might need different doses. For something intense like rowing, you might need a higher dose to keep those muscles working at their best.

The LiveGood Advantage for Athletes Who Want More

When your workout starts to feel like a grind, a little beetroot could be just what you need to push through and keep going.

Now, we know what you're thinking: "Who has time to juice beets before every training session?" Hard same. That's exactly why we created LiveGood Organic Super Reds. We took everything amazing about beetroot, like those nitrates that convert to performance-enhancing nitric oxide, and combined it with other red superfoods in one easy-to-mix powder. Think of it as beetroot on steroids (the natural, totally legal kind!). 

Just mix a scoop with water about 90 minutes before your next run, ride, or training session and feel the difference in your endurance and recovery. For the ULTIMATE pre-workout pump, combine it with our LiveGood Essential Aminos. The combo is great for blood flow and muscle performance! It mixes and tastes great with just water on ice too, making it a perfect healthy substitute for juice or soda when you need a refreshing pick-me-up.

Mix a scoop of LiveGood Super Reds with water 90 minutes before your workout for a boost in endurance and recovery. For even more power, combine it with Essential Aminos Fruit Punch!

Ready to break through your performance plateau? Try LiveGood Organic Super Reds today and feel the difference in your very next workout.

Frequently Asked Questions (FAQ)

How long before exercise should I consume beetroot juice?

Ideally, have your beetroot juice about 2–3 hours before your workout. This gives your body time to convert the nitrates into nitric oxide for maximum performance. Some athletes feel the effects in as little as 90 minutes, so it’s all about finding what works for you.

Can children and teenagers also benefit from beetroot?

Yep! Kids and teens can totally benefit from beetroot. It’s a great source of nutrients and can help with physical performance, but just make sure they’re having it in moderation as part of a balanced diet.

Are there other vegetables similar to beetroot?

Beetroot is packed with nitrates, but veggies like spinach, arugula, and lettuce also have some. Throwing in a mix of these can give you similar performance benefits.

What if I don't like the taste of beetroot?

Not a fan of beetroot’s earthy taste? No worries! You can mix it with sweeter fruits like apples or berries to mask the flavor. Or, toss it in smoothies or baked goods, where the taste isn’t as strong.

How does LiveGood Organic Super Reds support more than just athletic performance?

Our Organic Super Reds aren’t just for a quick endurance boost; they also support brain health, immunity, heart health, and more. Take a scoop before your workout, then another in the afternoon to keep the benefits going. For an extra edge, mix it with our Fruit Punch Aminos and feel the difference.