We know beetroot juices are very effective in improving performance and helping boost athletic performance in Marathon, running, and cycling. If you like running or marathons, it would be good to drink beet juice before running the event. You stay hydrated longer.
Let’s dive into the details of when and how to Drink Beet Juice Before Marathon!
Why Beet Juice Before The Marathon, Running, Or Cycling?
Recent research indicates that incorporating beetroot juice into your routine 5-7 days before intense exercise can notably enhance performance. Alternatively, consuming 500mmg of beetroot juice approximately 90 minutes before a race can yield similar benefits, with peak effectiveness in the body after about 2 hours.
Studies strongly suggest that beetroot juice, when ingested prior to a workout, may significantly enhance athletic performance. Notably, athletes who consumed beetroot juice before sprinting displayed improved running speed compared to those who didn’t.
The nitrates found in beetroot juice undergo conversion in the body, transforming into nitric oxide (NO). Elevating nitric oxide levels before exercise seems to promote blood vessel dilation, aiding in the efficient delivery of oxygen and nutrients to muscles during physical activity for example Marathon or cycling.
Beets, a natural food source, show promise in assisting athletes in improving endurance and speed. Research has highlighted that beetroot juice can augment blood flow and oxygen supply to muscles, ultimately contributing to enhanced overall performance.
Numerous studies have highlighted the benefits of beet juice for endurance exercise:
- Nitrate-rich beet juice can enhance exercise performance and oxygen utilization during endurance activities. Journal of Applied Physiology
- Beet juice supplementation could improve time trial performance in cyclists. European Journal of Applied Physiology
- Beet juice supplementation can help lower the oxygen cost of moderate-intensity exercise. Journal of the Academy of Nutrition and Dietetics
When to Drink Beet Juice Before Marathon?
Timing is key! Aim to consume beet juice about 2 to 3 hours before your marathon. This allows your body to convert the nitrates into nitric oxide. It gives you more energy during your marathon. If you drink it earlier then you will be losing a lot of energy before it starts leaving you tired.
Beet juice is packed with nitrates, which your body converts into nitric oxide. Nitric oxide helps improve blood flow, muscle efficiency, and overall endurance during prolonged exercise—perfect for a marathon runner aiming for the finish line.
Both caffeine and beetroot juice have ergogenic effects on endurance cycling performance. 1
The Perfect Timing Breakdown
- 2 to 3 Hours Pre-Marathon: Drink about 16-20 ounces (approximately 500-600ml) of beet juice.
- Prefer Whole Beets? If you opt for whole beets, have them in a meal or smoothie about 2 to 3 hours before your run.
How Much beetroot juice should I drink before Marathon?
Determining the optimal amount of beet juice to boost exercise performance can vary based on individual responses. However, the majority of research involving athletes employs 70-500 ml of beetroot juice supplements, roughly equivalent to about two cups of beet juice.
How to Prepare and Consume Beet Juice
Now that you know when to drink it, let’s talk about how to make and enjoy your beet juice.
- Get Fresh Beets: Look for fresh, organic beets at your local grocery store.
- Prep and Clean: Wash the beets thoroughly and cut off the tops and roots.
- Juicing Time: Use a juicer to extract the juice. If you don’t have a juicer, a high-powered blender can work too.
- Chill and Sip: Pop it in the fridge to chill. Enjoy it 2 to 3 hours before your marathon.
Remember, while beet juice can give you that extra boost for your marathon and potentially aid in your weight loss journey, it’s not a magic potion. A balanced diet, regular exercise, and overall healthy lifestyle choices are key to achieving your marathon and weight loss goals.
Moreover, the consumption of beetroot juice has been linked to a reduction in blood pressure levels within an hour. The impact on blood pressure can persist for up to 24 hours after consuming beetroot juice, reaching its lowest point hours post-ingestion.
Good luck on your marathon, and may the beet juice be with you on your journey to the finish line! 🏃♂️💪🍀
Beet juice increases nitric oxide, which helps increase blood flow and energy exchange and strengthens muscle contractions.
It increases cardio-respiratory endurance and speed for a sports athlete, thereby increasing performance and preventing muscle depletion. This helps in maintaining heart health while increasing endurance.
Medically reviewed and edited by:
Adila Zakir (USA Federal Drug Authority Certified)
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