Beet juice (may improve endurance)

Beet juice has gained attention among athletes, particularly endurance athletes like cyclists, for its potential to improve performance and endurance. This vibrant red juice is made from beetroots, which are packed with nutrients and nitrates that may offer various benefits.

Beet juice is a concentrated juice made from beetroots (Beta vulgaris), a root vegetable known for its high content of nitrates, antioxidants, and other nutrients.

Beet juice

List of beet juice variants:
  • Pure beet juice
  • Beet juice concentrate
  • Beet juice blends (e.g., mixed with apple, carrot, or ginger juice)
  • Organic beet juice
  • Beet juice powder
  • Beet juice capsules or supplements
  • Beet juice with added vitamin C
  • Unsweetened beet juice
  • Beet juice with added probiotics
  • Sparkling beet juice
Benefits for the cyclist:
  • Contains high levels of dietary nitrates, which the body converts into nitric oxide, a compound that may improve blood flow, oxygen delivery, and endurance
  • May help reduce the oxygen cost of exercise, allowing cyclists to maintain higher intensities for longer periods
  • Provides a good source of antioxidants, particularly betalains, which may help reduce inflammation and oxidative stress
  • Contains vitamin C, folate, and potassium, which support overall health and recovery
  • May help lower blood pressure and support cardiovascular health
  • Potential to improve muscle efficiency and power output
Energy value:

The calorie content of beet juice varies depending on the concentration and any added ingredients. On average, an 8-ounce (240 ml) serving of pure beet juice contains approximately 100-120 calories and 20-25 grams of carbohydrates.

When to consume:
  • Before the ride: Drinking beet juice 1-2 hours before a ride may help improve endurance and reduce the oxygen cost of exercise.
  • After the ride: Consuming beet juice after a ride can help provide antioxidants and nutrients to support recovery.
  • As a daily supplement: Some cyclists may choose to drink beet juice daily to support overall health and performance.
Other tips:
  • Choose pure, unsweetened beet juice for maximum benefits and to avoid added sugars.
  • If using beet juice concentrate, dilute it according to the manufacturer's instructions.
  • Be aware that beet juice may cause a temporary reddening of urine or stool, which is harmless and known as "beeturia."
  • Some people may experience a temporary drop in blood pressure after consuming beet juice, so be cautious if you have low blood pressure or are taking blood pressure medications.
  • While beet juice can be beneficial, it should be used as part of a comprehensive nutrition and training plan, not as a sole performance enhancer.

Beet juice is a nutrient-rich beverage that may offer endurance and performance benefits for cyclists. By incorporating beet juice into their diet, cyclists may experience improved blood flow, reduced oxygen cost of exercise, and enhanced muscle efficiency. However, it's essential to choose pure, unsweetened varieties and to use beet juice as part of a well-rounded nutrition and training plan. As with any new supplement, cyclists should introduce beet juice gradually and be aware of any potential side effects or interactions with medications.