Beetroot juice and powder pack a concentrated dose of dietary nitrate. Inside the body, those nitrates convert to nitric oxide, a molecule that relaxes blood vessels and supports healthy circulation. Athletes often turn to beetroot for exercise endurance. Better blood flow can sharpen oxygen delivery to working muscles and may speed recovery.
Many people drink the juice straight or stir the powder into water or a smoothie. For a pre-workout boost, the common timing is 60 to 90 minutes before exercise. Expect an earthy, mildly sweet flavor.
Heads-up: Beetroot can turn urine or stools a harmless pink or red. Because it may lower blood pressure, talk with your doctor if you already take blood pressure medication. The high oxalate load is worth a conversation with a healthcare provider if you have a history of kidney stones.