Beetroot Post-Workout: Benefits, Dosage, & Recipe Ideas

Key Takeaways

• Beetroot does more than fuel your workouts. It helps you bounce back faster, thanks to its nitrate content and natural anti-inflammatory compounds that target oxidative stress right at the source.

• You’ll notice less soreness after training sessions if you make beetroot a regular part of your routine, with recovery time possibly cut by up to 72 hours.

• For best results, try drinking around 250 ml of beet juice (or the equivalent in powder) right after your workout and keep it going for up to three days.

• Want to make it more fun? Try recipes like ABC juice or blueberry beet smoothies. It’s a delicious way to get the benefits without getting bored.

• LiveGood Organic Super Reds takes things further, delivering concentrated beetroot plus a full lineup of red fruits and veggies in one scoop. It’s great for circulation, great for recovery, and super easy to use.

Why Choose Beetroot Post-Workout?.

1. Reduced Muscle Soreness

You crushed your workout, now comes the part no one enjoys: the soreness. But beetroot’s got your back. It’s rich in natural anti-inflammatory compounds like nitrates and polyphenols that help ease muscle pain. In fact, drinking beetroot juice after a tough session can significantly reduce soreness within 48 to 72 hours.

After a tough workout, beetroot helps ease the soreness with its natural anti-inflammatory properties, speeding up recovery and getting you back on track faster.

2. Faster Muscle Recovery

Beetroot actually helps your muscles recover faster. Thanks to its ability to fight off free radicals and reduce inflammation, your body can heal more efficiently. A study from Northumbria University found that people who drank 250 ml of beetroot juice daily for three days had less soreness and improved muscle function. So yeah, it’s kind of a recovery hero.

3. Enhanced Athletic Performance

Want to show up strong for your next workout? Beetroot helps improve blood flow and oxygen delivery to your muscles, giving you that extra push right when you need it. With better circulation and endurance, you’ll power through your next session like a champ.

4. Anti-Inflammatory Effects

Post-exercise inflammation is totally normal, but too much of it can slow you down. That’s where beetroot shines. It helps regulate the body’s inflammatory response, so you feel less swollen, less achy, and more like yourself again, faster.

5. Rich in Antioxidants

Beetroot is packed with antioxidants like betanin, polyphenols, flavonoids, and more. These compounds protect your cells from damage, support heart health, and give your body an overall wellness boost. 

Recommended Dosage

• Beetroot Juice: Aim for about 250 ml (8–10 oz) right after your workout. Keeping that up for the next 2–3 days can help your muscles recover quicker and feel less sore.

A glass of beetroot juice post-workout helps speed up recovery and reduce soreness. Just 250 ml (8–10 oz) can make a big difference over the next few days.

• Beet Supplements: Powders or capsules work great too, just follow the label. Most recommend one scoop or serving in the morning and another mid-day to keep those anti-inflammatory benefits going strong.

• Whole Beetroot: Prefer the real deal? One cup of cooked or raw beetroot delivers similar recovery perks, making it an easy (and tasty) post-workout addition to your plate.

Recipe Ideas

1. Classic Beetroot Juice

Ingredients:

• 1 medium-sized beetroot

• 1 apple (optional for sweetness)

• ½ lemon (for flavor)

• Water as needed

Instructions:

1. Peel and chop the beetroot.

2. Blend with apple, lemon juice, and water until smooth.

3. Strain if desired, or enjoy as a thick juice.

2. ABC Juice (Apple, Beetroot, Carrot)

Ingredients:

• 1 apple

• 1 carrot

• ⅓ cup beet juice

• Ice or water

Instructions:

1. Blend all ingredients until smooth.

2. Add ice or water for desired consistency.

This ABC juice—apple, beetroot, and carrot—is your tasty, nutrient-packed boost after a workout. Perfect for recharging and keeping you refreshed!

3. Kiwi & Beet Detox Juice

Ingredients:

• ⅓ cup beet juice

• 2 kiwis

• Water or ice

Instructions:

1. Peel and chop the kiwis.

2. Blend with beet juice and water.

3. Serve chilled.

This Kiwi & Beet Detox Juice is the ultimate refresher! Packed with vitamins from fresh kiwi and the power of beetroot, it's a delicious way to hydrate and detox.

4. Blueberry Yogurt Beet Smoothie

Ingredients:

• 10 blueberries

• ⅓ cup chopped beetroot

• 1 cup low-fat yogurt

• Water or ice

Instructions:

1. Blend all ingredients until creamy.

2. Adjust consistency with water or ice.

Packed with antioxidants, this Blueberry Yogurt Beet Smoothie is the perfect blend of creamy, sweet, and nutrient-rich. A great post-workout drink to fuel your recovery!

Feel the Difference After Every Workout with LiveGood

If you haven't tried beetroot yet, now is the perfect time to start. Think about it: reduced soreness within 48 hours, accelerated healing, AND better performance in your next workout? That's not just good; it's seriously impressive.

Speaking of impressive recovery boosters, this is exactly why we created our Organic Super Reds powder. We saw how beetroot was changing the game for athletes and thought, "Why stop there?" Our formula takes all those amazing beetroot benefits and kicks things up a notch by adding other red superfoods that work together to amp up your nitric oxide production. 

The result: better circulation, faster recovery, and a body that bounces back quicker. And unlike plain beetroot juice (which, let's be honest, isn't winning any taste contests), our Super Reds actually taste amazing mixed with just water and ice. Many of our team members double-scoop it, once before hitting the gym for that extra pump and again in the afternoon when energy typically crashes.

Boost circulation and recovery with LiveGood Organic Super Reds. It tastes great and helps keep your energy up. Just mix it with water or ice!

Want to make recovery feel a whole lot easier? Grab LiveGood Organic Super Reds today and see the difference in your very next workout!

Frequently Asked Questions.

What makes beetroot beneficial after workouts?

Simple: beetroot helps your muscles chill out and recover faster. Thanks to its natural nitrates, it gets more oxygen and nutrients flowing to where your body needs them most. That means less soreness and a quicker bounce-back.

How much beetroot juice should I drink post-workout?

Aim for about 250 ml right after your workout. That’s the sweet spot. You can go up to 500 ml if your body handles it well, but there’s no need to overdo it. Start small and see how you feel.

Can beetroot help with endurance sports?

Oh, absolutely. It helps your body use energy more efficiently, so you can keep pushing without burning out. No matter if you're running miles or cycling for hours, beetroot can help you go the distance and feel good doing it.

Are there any side effects to consuming beetroot?

Nothing major. Some people notice pinkish pee (yep, totally normal), and a few get mild stomach issues. But if you’ve got kidney problems or low blood pressure, it’s best to check in with your doctor first.

How soon after exercising should I consume beetroot?

Within 30 minutes is ideal. That’s when your body’s primed to soak up all the benefits. And it helps pre-workout too by getting your blood flowing before you even break a sweat.

When is the best time to take LiveGood Organic Super Reds for workout recovery?

Right after your workout is perfect, when your body’s basically begging for nutrients. Some folks also take our Organic Super Reds before training for an extra performance kick. Want the ultimate combo? Mix it with our Essential Aminos Fruit Punch. You’ll feel it.