Pre-workout supplements sound very straightforward. They’re designed to give you a little energy boost for your regular workout.
More energy to power up your goals? What could even go wrong?
The thing is, most pre-workout drinks and supplements contain huge amounts of caffeine and sugar. Those will do the trick during your regular workout but may leave you with unstable blood sugar and a serious crash.
Natural pre-workout drinks usually contain a lot more than caffeine. They’re full of superfoods and many other natural ingredients that support your workout and recovery – without even your crash! The best Pre Workout Drink is Beetroot juice.
Related Article: Anti-Inflammatory Carrot Ginger Soup Recipe.
This article will explore the benefits of using beetroot juice as a natural pre-workout and provide a simple recipe for making it home.
Reasons for Using Natural Preworkout
Using natural pre-workouts can have several benefits compared to commercial pre-workout supplements. These benefits may include the following:
- More Nutrients: Natural pre-workouts are made from whole foods, which contain various vitamins, minerals, and other nutrients that can support overall health and well-being. In contrast, many commercial pre-workout supplements are made from synthetic ingredients and may lack some nutrients in whole foods.
- Fewer Additives: Natural pre-workouts are generally free from artificial sweeteners, flavors, and other additives that may be found in commercial pre-workouts. This can be especially appealing to those sensitive to these ingredients or who prefer to avoid them in their diet.
- Greater Customization: Natural pre-workouts are made from whole foods, so you can easily customize them to fit your specific needs and preferences. For example, you can choose ingredients that provide the nutrients you need or adjust the flavor to your liking by adding different fruits or spices.
What Is Beetroot Juice?
Beetroot juice is a beverage made from red beets, a root vegetable native to Europe and parts of Asia. It has a deep red color and a slightly sweet, earthy flavor. [1]
How Does It Work?
It is a good option for use as a natural pre-workout because it is a rich source of natural nitrates, which are compounds that can help improve blood flow and increase oxygen delivery to the muscles.
When consumed, nitrates are converted to nitric oxide in the body, which relaxes and widens blood vessels, allowing for better circulation. This can help improve physical performance and endurance during exercise by increasing oxygen delivery to the muscles and reducing the amount of effort needed to maintain a certain level of intensity.
It has the ability to lower blood pressure, improve exercise stamina, and potentially slow down the progression of dementia. It may also improve muscle power in people with heart failure, help you maintain a balanced weight, and potentially prevent cancer.
Additionally, it is a good source of potassium and other nutrients such as vitamins, minerals, antioxidants, vitamin C, and folate. It may also support liver health and reduce cholesterol levels supporting overall health and well-being.
Research: Effects On Physical Performance and Recovery
Some research supports the use of beetroot juice as a natural pre-workout. In one study, participants who consumed beetroot juice before exercising showed improved performance in activities that required short bursts of high-intensity efforts, such as sprinting or weight lifting. Other studies have found that beetroot juice may help reduce muscle fatigue during exercise and improve recovery time after a workout.
While the evidence is promising, it is important to note that the effects of beetroot juice on physical performance may vary from person to person, and more research is needed to understand its potential benefits fully. It is also worth noting that the effects of beetroot juice may be more pronounced in those who have low levels of natural nitrates in their diet or who are starting to incorporate beetroot juice into their routine for the first time.
How to use beetroot juice as a natural pre-workout?
Recipe for making juice at home to use it as a natural pre-workout with the following recipe:
Ingredients:
- 2 Medium Beetroots, Washed and Trimmed
- 1 Cup Water
- 1 Lime Juice
- Pinch of Pink Himalayan Salt (Optional)
- 1 Large Carrot, Washed and Trimmed (Optional)
- 1 Medium Apple, Washed and Cored (Optional)
Instructions:
- Cut the beetroots, carrot, and apple into small pieces and place them in a blender.
- Add the water and blend until smooth.
- Strain the mixture through a fine-mesh sieve or cheesecloth to remove any pulp or bits of skin.
- Add some lime juice and pink Himalayan salt to it.
- Serve immediately
Note: You can adjust the recipe to your liking by adding other fruits or vegetables, such as berries, spinach, or ginger, to the blend. Just be sure to stick to the recommended serving size and frequency, as consuming too much beetroot juice can lead to digestive discomfort and other side effects.
Warning: Drinking beet juice regularly will change the normal color of your urine to shades of pink.
Suggested serving size and frequency for consuming beetroot juice before exercise:
Consume 1 cup of beetroot juice about 30 minutes before your workout. This should give your body enough time to absorb the nitrates and put them to use during exercise.
Tips for incorporating beetroot juice into your pre-workout routine:
You can also incorporate beetroot juice into your pre-workout routine by adding it to smoothies or mixing it with other fruits and vegetables. Just be sure to stick to the recommended serving size and frequency, as consuming too much beetroot juice can lead to digestive discomfort and other side effects.
If you are new to using beetroot juice as a pre-workout, it may be helpful to start with a smaller serving size and gradually increase it over time. This can help your body adjust to the effects of nitrates and minimize the risk of any side effects.
It is also a good idea to consult with a healthcare professional before adding beetroot juice or any other supplement to your diet, particularly if you have any underlying health conditions or are taking medications. This can help ensure that it is safe and appropriate for you to use as a pre-workout.
Potential Drawbacks and Precautions
While beetroot juice can have several potential benefits, there are also some potential drawbacks and precautions to consider when using it as a natural pre-workout.
One potential concern is the risk of side effects or interactions with medications. Some people may experience digestive discomfort after consuming beetroot juice, such as bloating or gas. In rare cases, it may cause allergic reactions or interfere with certain medications. For example, beetroot juice may interfere with the absorption of certain drugs, such as blood pressure medications, and should be consumed with caution in these cases.
It is also important to consult with a healthcare professional before adding beetroot juice or any other supplement to your diet. This is especially important if you have any underlying health conditions or are taking medications, as some supplements may not be safe or appropriate for certain individuals. A healthcare professional can help you determine whether beetroot juice is safe and appropriate for you and provide guidance on the appropriate serving size and frequency.
In conclusion, beetroot juice can be a useful natural pre-workout option for boosting workout performance and endurance. Its high content of natural nitrates can help improve blood flow and increase oxygen delivery to the muscles, improving physical performance and reducing muscle fatigue during exercise.
The evidence suggests that beetroot juice may be useful for a healthy diet and exercise routine. If you’re interested in trying it out, you should try it and see how it works. Just stick to the recommended serving size and frequency, and consult a healthcare professional before adding it to your diet.
