Beetroot juice for sport: when and how should you use it?
A glass of beetroot juice before exercise? It might sound surprising, but among endurance athletes such as runners, cyclists and triathletes, this red juice is becoming increasingly popular as part of race and training preparation. But when should you take beetroot juice and how exactly should you use it? In this article we explain how beetroot juice is used in sport and why many athletes choose a concentrated beetroot shot.
Why do athletes use beetroot juice?
Beetroot naturally contains nitrate. In the body, nitrate can be converted into nitric oxide (NO). Nitrate is also found in other vegetables, but beetroot is commonly used in sport because it contains relatively high amounts of nitrate and can easily be made into juice. By concentrating beetroot juice, a small serving with a higher amount of nitrate is created.
For this reason, beetroot juice is becoming increasingly common in the world of sport. Many athletes choose a concentrated beetroot shot as a practical way to use beetroot juice around training sessions or competitions. This means there is no need to drink a large glass of beetroot juice. But when is the best time to use beetroot juice?
When should you drink beetroot juice?
Beetroot juice is usually taken 2 to 3 hours before a training session or competition. Often this is done in the form of a concentrated beetroot shot.
For an important race or event, you may also choose a multi-day loading phase. In this case you take 1 to 2 beetroot shots daily for 3 to 7 days before the event, with the final shot taken 2 to 3 hours before the start.
Beetroot juice for running, cycling and other endurance sports
Beetroot juice is mainly used in endurance sports such as running, cycling and triathlon. Do you have an important race or event coming up, such as a (half) marathon, triathlon or cycling sportive? You may choose to include beetroot juice as part of your preparation.
Although beetroot juice is best known within endurance sports, it can also be used in other sports. For example, sports involving explosive efforts such as track cycling, BMX or short track speed skating. In team sports such as football or hockey, some athletes also choose to use beetroot juice before a match.
Why choose a beetroot shot?
A beetroot shot is a practical way to use beetroot juice before an important effort or competition. Thanks to the small bottle size, the shots are easy to take with you in your sports bag.
Beetroot Shot Gold contains concentrated beetroot juice with added beetroot extract and provides 400 mg of nitrate per shot. It has a natural, slightly sweet beetroot flavour.
Beetroot Shot Gold
- Concentrated beetroot juice
- 400 mg nitrate per shot
- Small bottle, easy to take with you
- Natural, slightly sweet beetroot flavour
Tip:Are your endurance sessions longer than one hour? Don’t forget to top up your energy during exercise. Sports drinks and energy gels can help supply carbohydrates during longer efforts.
What should you consider when using beetroot juice?
When taking beetroot juice, the bacteria in your mouth play a role in the conversion of nitrate. Some products, such as toothpaste, antibacterial mouthwash and certain chewing gums, may interfere with this process. For this reason, avoid brushing your teeth, using mouthwash or chewing gum around one hour before and after taking beetroot juice.
It is also possible that your urine or stool temporarily turns reddish after drinking beetroot juice. This is caused by the natural pigment betanin found in beetroot and is completely harmless.
Every athlete responds differently to beetroot juice. It is therefore recommended to try a beetroot shot first during a training session or less important moment before using it ahead of an important competition.
Would you like to try beetroot juice as part of your race preparation? Discover Beetroot Shot Gold.
