Beetroot Endurance Elixir
Nitric oxide booster for pre-workout endurance and stamina
Moderate evidenceHerbs in this remedy
About this remedy
Beetroot is one of the richest natural sources of dietary nitrates, which the body converts to nitric oxide (NO) — a signalling molecule that dilates blood vessels, improves oxygen delivery to working muscles, and reduces the oxygen cost of exercise. A landmark 2009 study in the Journal of Applied Physiology found beetroot juice extended time-to-exhaustion during cycling by 16%, and it has since become a mainstream endurance supplement used by Olympic athletes. Best consumed 2–3 hours before endurance activity for peak effect.
Preparation
Blend 1 medium raw beetroot (peeled and chopped) with 250 ml water, the juice of ½ lemon, and 1 inch of fresh ginger. Strain if desired. Or take 250–500 ml of pre-made unsweetened beetroot juice.
Dosage
1 serving 2–3 hours before endurance training or a race. On rest days, half a cup with a meal for blood pressure and cardiovascular benefit.
Cautions
Will turn urine and stool pink/red for 1–2 days — harmless but startling if unexpected. Contains oxalates — avoid excess if prone to kidney stones. May lower blood pressure noticeably; go easy if already on blood pressure medication.
Research
Bailey et al., J Appl Physiol, 2009 — Beetroot juice and cycling endurance
Frequently asked questions
What is Beetroot Endurance Elixir used for?
Nitric oxide booster for pre-workout endurance and stamina. Beetroot is one of the richest natural sources of dietary nitrates, which the body converts to nitric oxide (NO) — a signalling molecule that dilates blood vessels, improves oxygen delivery to working muscles, and reduces the oxygen cost of exercise. It falls under Muscle Recovery.
How do you make Beetroot Endurance Elixir?
Blend 1 medium raw beetroot (peeled and chopped) with 250 ml water, the juice of ½ lemon, and 1 inch of fresh ginger. Strain if desired. Or take 250–500 ml of pre-made unsweetened beetroot juice.
What is the recommended dosage for Beetroot Endurance Elixir?
1 serving 2–3 hours before endurance training or a race. On rest days, half a cup with a meal for blood pressure and cardiovascular benefit.
Is Beetroot Endurance Elixir safe? Are there any cautions?
Will turn urine and stool pink/red for 1–2 days — harmless but startling if unexpected. Contains oxalates — avoid excess if prone to kidney stones. May lower blood pressure noticeably; go easy if already on blood pressure medication.
What is the evidence behind Beetroot Endurance Elixir?
Moderate evidence. Bailey et al., J Appl Physiol, 2009 — Beetroot juice and cycling endurance