TimingBeetroot Powder
Take before training
When to take Beetroot Powder
2 to 3 hours pre-workout
Beetroot is rich in nitrate, which your body turns into nitric oxide to improve blood flow and exercise efficiency. Blood levels peak 2–3 hours after a dose.
Best time in your day
- Wake
- Workout
- Breakfast
- Lunch
- Evening
- Workout
- Dinner
- Walk
- Bed
- When
- 2–3 hours before exercise
- Food
- With or without food
- Typical dose
- Around 400–600 mg nitrate (6–8 mmol) per dose
How to take it
- 1Check nitrate content, not just beet powder grams
- 2Take it 2–3 hours before training
- 3Avoid antibacterial mouthwash; it blocks conversion
- 4Use it daily for a week before an event for best effect
Watch out
Pink urine (beeturia) is harmless. People prone to kidney stones should be careful because beetroot is high in oxalate.
Keep apart from
- Blood pressure medication
- Nitrates and erectile dysfunction drugs
Common questions
Why 2–3 hours before?
Nitrate takes time to convert and peaks around then.
Does it lower blood pressure?
Yes, modestly, which is why it's also studied for heart health.
Why avoid mouthwash?
Mouth bacteria are needed to convert nitrate.
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Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.