Beetroot Pre-Workout: Benefits, Dosage & Recipe Ideas

Key Takeaways

• Beetroot is a natural nitric oxide booster, setting off a chain reaction that improves blood flow, enhances oxygen delivery, and helps your muscles perform better during workouts.

• Timing is everything. You’ll get the most out of your beetroot if you take it 2–3 hours before exercise. That’s the window where it really kicks in and supports peak performance.

• Love a DIY moment? You can mix your own beetroot pre-workout using tasty ingredients like apple, carrot, and ginger, perfect for kitchen creatives who want that homemade edge.

• And unlike some of those sketchy synthetic pre-workouts, beetroot gives you clean, steady energy. No jitters, no crashes, and definitely no weird ingredients.

• LiveGood Organic Super Reds takes things up a notch. It blends beetroot with other powerful red superfoods to boost nitric oxide even more, supporting workouts, heart health, brain power, and immune function all in one go.

Benefits of Beetroot as a Pre-Workout

Beetroot is kind of a big deal in the performance world, and it’s all thanks to its natural nitrates. Once your body converts those into nitric oxide, you’re looking at better blood flow, more oxygen to your muscles, and smoother, more efficient movement. In short: it helps you work out smarter and harder.

1. Improved Endurance

Beetroot helps you go the distance. Nitrates lower the oxygen cost of submaximal exercise, which means you can push harder without tiring out as quickly. Studies show beetroot juice can seriously boost stamina in endurance activities like cycling and running. Your muscles get more oxygen, and you get more miles.

Beetroot gives you the stamina to go further, helping muscles get more oxygen so you can push harder and last longer during cycling,and other endurance activities.

2. Enhanced Muscle Power

Nitric oxide also cranks up muscle contractility, giving you better strength and power during intense sessions. And yes, resistance athletes will love the extra pump from increased vasodilation. It’s real.

3. Faster Recovery

Beetroot’s loaded with antioxidants like betalains, phenolic compounds, vitamin C, and anthocyanins. These help fight inflammation, reduce muscle damage, and support quicker recovery after a tough workout. Basically, less downtime between workouts.

4. Cognitive Benefits

Some beetroot extracts can enhance mental focus during training by improving neuromuscular coordination.

Beetroot doesn’t just boost muscles; it can also sharpen your focus, helping you stay on top of your game during training by improving coordination.

5. Holistic Health Advantages

Unlike caffeine-loaded pre-workouts, beetroot gives you a clean energy boost without the jitters, crashes, or late-night regrets.

Plus, it helps with hydration and delivers key nutrients like potassium and magnesium, great for your workout AND your overall health.

Dosage Recommendations

Optimal Dosage

If you want to get the most out of beetroot for performance, aim for 310 to 525 mg of dietary nitrates. That’s about 5 to 8 mmol of nitric oxide, which is the sweet spot shown to improve exercise efficiency. In real-world terms, this usually means downing two beet juice shots or mixing two scoops of beetroot powder into water.

Timing

Timing matters. For full effect, take beetroot 2–3 hours before your workout so your body has time to turn nitrates into nitric oxide. If you're using a pre-workout blend, 30 minutes before exercise is usually enough.

Forms of Consumption

You’ve got options. Beetroot can be taken as juice, powder, or mixed into a pre-workout formula. Just pick the form that fits your routine and tastes best.

Recipe Ideas for Beetroot Pre-Workout Drinks

1. Classic Beetroot Juice

Ingredients:

• 1 medium-sized beetroot

• 1 medium-sized apple

• ½ medium-sized carrot

• ½ inch ginger

• ½ lemon (juice)

• ½ cup water

Instructions:

• Wash and peel all your ingredients to get started.

• Chop them into smaller pieces. It makes it easier on your blender.

• Blend everything with water until it’s nice and smooth.

• Prefer a silky texture? Strain the mix and serve it up fresh!

Sip on this vibrant beetroot juice packed with beets, carrots, apple, and a zing of ginger. It’s the perfect pick-me-up to kickstart your day!

2. Beetroot & Ginger Juice

Ingredients:

• 1 medium-sized beetroot

• 1 small carrot

• 4 cm fresh ginger

• ½ lemon (juice)

• Pinch of turmeric (optional)

• Pinch of black pepper (optional)

• 1½ cups filtered water

Instructions:

• Wash everything thoroughly to remove any dirt or residue.

• Peel and cut the ingredients into easy-to-blend chunks.

• Blend it all with water until you get a smooth consistency.

• Want an extra boost? Add a pinch of turmeric or black pepper to amp up the anti-inflammatory benefits.

A refreshing beetroot and ginger juice full of bold flavors and nutrients, perfect for a health boost with a kick of lemon!

The LiveGood Natural Pre-Workout Solution

Bottom line? Beetroot gives your workouts the boost they need—naturally, effectively, and without the junk.

For healthy aging and peak performance, nothing is more important than cardiovascular power! That's exactly why we created LiveGood Organic Super Reds, our powerful formula packed with the highest amount of fruit and vegetable extracts known to boost nitric oxide production, just like beetroot does. 

LiveGood Organic Super Reds boosts nitric oxide with powerful fruit and veggie extracts, supporting your heart health and peak performance.

Mix one scoop with water or your favorite smoothie at least once daily, or level up your workout by using it as a pre-workout. For the ULTIMATE pump, mix it with our LiveGood Essential Aminos! It mixes and tastes great with just water on ice, so consider it as a healthier substitute for juice or soda. Many of us at LiveGood enjoy two servings daily because, honestly, the results are that good!

Ready to feel the difference? Try LiveGood Organic Super Reds today!

Frequently Asked Questions (FAQ)

What makes beetroot an effective pre-workout supplement?

It all comes down to the natural nitrates. Your body turns them into nitric oxide, which helps your muscles get more oxygen while you’re working out. That means you can train longer and feel less wiped. Plus, beetroot has some solid antioxidant and anti-inflammatory benefits, which can help with soreness after a tough session.

How long before a workout should I consume beetroot?

Aim for about 30 to 60 minutes before you start moving. That gives your body time to process everything and get the effects going. You might need to play around with the timing a little to see what feels right for you.

Are there any individuals who should avoid beetroot pre-workout?

Most people are totally fine with it. But if you’ve had kidney stones or deal with low blood pressure, it’s best to check in with your doctor first. Beetroot’s natural stuff, but even natural things can act up sometimes.

How does beetroot powder compare to fresh beetroot juice?

Both get the job done, it’s more about what fits your lifestyle. Powder is quick, easy to mix, and lasts longer. Juice is fresh and a bit more nutrient-dense. If you’re into smoothies or quick drinks, powder’s great. If you prefer something straight from the source, juice works too.

How does LiveGood Organic Super Reds compare to regular beetroot supplements?

LiveGood Organic Super Reds combines a variety of red fruits and veggies to support your heart, brain, immune system, and yes, even performance. And the best part? It actually tastes good and fits right into your daily routine. You can use it before workouts or anytime you want to feel a little more dialed in.