Beetroot For Runners: Benefits & Dosage

Key Takeaways

• Beetroot seriously boosts oxygen delivery to your muscles by opening up blood vessels (aka vasodilation), so you can run harder with way less effort. Total performance hack for endurance athletes.

• Research shows it can actually cut down the energy cost of exercise by up to 16%. That means more energy in the tank exactly when you need it!

• Timing is everything. For best results, take your beetroot about 2–3 hours before your run to give your body time to turn those nitrates into nitric oxide.

• The real magic? Consistency. No matter if you’re using it pre-race or sipping it daily during training, beetroot offers both instant perks and long-term gains.

• LiveGood Organic Super Reds makes it super easy to get the perfect nitrate dose. No mess, no earthy taste. Just one scoop, great flavor, and a legit boost in blood flow and endurance.

How Beetroot Can Help You Run Stronger and Longer

Want to run longer without feeling like you're dying halfway through? Beetroot’s your bestie. It’s loaded with natural nitrates that your body turns into nitric oxide, a fancy way of saying your blood flows better, your muscles get more oxygen, and you don’t gas out as fast.

Bottom line: you go harder, for longer, with less effort. Simple as that.

Beetroot Benefits for Runners

1. Enhanced Oxygen Delivery

When you take beetroot, your body turns its nitrates into nitric oxide. Nitric oxide helps your blood vessels chill out and widen (aka vasodilation), which means better blood flow and way more oxygen getting to your muscles. 

Sipping on beetroot juice, packed with nitrates that turn into nitric oxide, can help boost blood flow and deliver more oxygen to your muscles.

That improved oxygen use makes your muscles work smarter, not harder. So instead of hitting the wall early, you’ll feel fresher, go longer, and recover faster. Basically, beetroot helps you unlock endurance you didn’t know you had.

2. Reduced Energy Demand

You know that feeling when you’re cruising and it’s weirdly easy? That’s beet juice at work, helping your body use less oxygen to do the same work. One study even showed a 3% drop in oxygen use. That’s free speed right there.

3. Improved Running Economy

More efficiency = more miles with less effort. Beetroot helps you go farther without feeling like you're dragging bricks behind you. Long-distance runners, this one’s gold.

4. Increased Performance Metrics

Research is backing the beet! Studies show that adding beetroot to your routine can seriously level up performance. Think faster time trials, more peak power, and better sprint recovery. One study even found that female athletes ran their sprints about 2% faster after drinking beetroot juice. And when they combined it with sodium phosphate, their performance jumped even more. 

Want to run faster and recover quicker? Beetroot juice might just be the boost you need. Studies show it can help improve your speed and power, just like it did for female athletes.

5. Faster Recovery

Nitric oxide helps keep inflammation in check and supports your immune system, so after a tough workout, your body can bounce back a little quicker and feel less drained.

6. Blood Pressure Regulation

Beetroot doesn’t just help with performance; it also supports healthy blood pressure. Its natural ability to relax your blood vessels makes it easier on your heart, especially when you’re pushing your limits.

Dosage Recommendations

Optimal Nitrate Dosage

For boosting sports performance, most research suggests aiming for around 350–500 mg of nitrate per day. You can hit that target with:

• About 400 ml of concentrated beetroot juice.

• Or roughly 200 g of baked beetroot, which packs in at least 500 mg of nitrate.

Weight-Based Dosage

How much you need can also depend on your body weight:

• If you’re around 50 kg, aim for about 185 mg of nitrate daily.

• If you’re closer to 75 kg, shoot for 277.5 mg a day.

Forms of Beetroot

• Juice: Fast, easy, and reliable, juice shots are a go-to because you know exactly what you’re getting.

• Powder: Prefer mixing it into your shake or pre-workout? Beetroot powder works just as well.

• Whole Beets: Tasty and natural, but a bit of a wild card, nitrate levels can vary a lot depending on the beet.

Beetroot powder is just perfect for tossing into your shake or pre-workout for that extra boost of energy and performance!

Timing and Protocol

Pre-Race/Workout Timing

Timing really matters if you want those beetroot benefits to kick in during your workout. Aim to take your beet juice or supplement 2 to 3 hours before exercise. That gives your body enough time to turn those nitrates into nitric oxide, which helps boost blood flow and endurance.

Quick heads-up: avoid antibacterial mouthwash after taking beetroot. It actually kills off the helpful bacteria in your saliva that are key for converting nitrates. No bacteria, no nitric oxide magic!

Short-Term vs. Long-Term Use

Beetroot can be incorporated into your routine in two primary ways:

Acute dosing entails taking a single dose of nitrate, approximately 400 mg, on race day if you want a rapid performance boost.

Chronic dosing, however, may be your best option if you want more consistent results. This entails taking 400 mg doses daily for a few days prior to your event. It's similar to loading up your system so that when the big day arrives, you're ready.

Possible Adverse Reactions

Although beetroot is generally well tolerated, it may have a few minor side effects, like anything else. Some people have mild stomach upsets or digestive discomfort, particularly if they take too much at once or are new to it.  Another thing? Don’t freak out if your pee or poop turns red, that’s totally normal and just the beet pigments doing their thing (not blood!).

If you're thinking of using beetroot for a race or big workout, it’s best to test it during training first. That way, you know how your body reacts before relying on it when performance counts.

Planning to use beetroot for your next big race or workout? Make sure to test it during training first to see how your body reacts before the big day.

Maximize Your Running Potential With LiveGood

Beetroot’s become a go-to for runners, and for good reason. Its natural nitrates help you breathe easier, move better, and recover faster with every run.

But let's be real, who has time to juice fresh beetroots before every run? That's exactly why we created LiveGood Organic Super Reds. We've taken everything amazing about beetroot and combined it with other nitric oxide-boosting red superfoods into one convenient, great-tasting formula. Just one scoop delivers the optimal nitrate dose that runners need for peak performance. 

LiveGood Organic Super Reds packs beetroot and other powerful red superfoods into one easy scoop, giving you the perfect boost for top performance.

Stir it into some water a couple hours before your run and you’ll feel the difference in your stamina, no joke! A bunch of us even sip it twice a day, once in the morning to kickstart the day, and again before our workouts for that extra push.

​Looking to up your running game? Try LiveGood Organic Super Reds today!

Frequently Asked Questions (FAQ)

How soon before a run should I consume beetroot?

You’ll want to take it about 2–3 hours before your run. That gives your body enough time to convert the nitrates into nitric oxide, which helps you feel the performance boost once you're out there putting in the miles.

Can beetroot improve sprint performance?

Totally possible! While beetroot is best known for helping with endurance, it can also benefit short, explosive efforts. Since it improves how your body uses oxygen, even sprinters may feel that extra edge. Just keep in mind that results can vary depending on the person.

Is beetroot effective for all types of runners?

Yes, marathon runner or casual jogger, beetroot’s got your back. It helps deliver more oxygen and cuts down muscle fatigue, making every run feel smoother. Just play around with the dose and timing to see what works best for your body and routine.

Are there any long-term benefits of regular beetroot intake?

For sure. Taking beetroot regularly can support heart health, lower blood pressure, and boost your overall well-being thanks to its antioxidant content. It’s one of those rare things that’s good for your workouts and your long game.

How does LiveGood Organic Super Reds compare to plain beetroot juice?

While plain beet juice is good, LiveGood’s Super Reds steps it up a notch. It blends beetroot with other nitrate-rich red fruits and veggies for a more complete formula. You’re also getting a consistent, research-backed dose every time without the guesswork like you might have with fresh juice. And it actually tastes great and mixes easily, so it works both as a pre-workout and a daily wellness boost.