When it comes to endurance sport, we’re all chasing marginal gains: the small, science-backed tweaks that can translate into real results on race day. One of the most powerful and natural aids I’ve discovered as a plant-based athlete is the magic of beetroot juice!
Why beetroot juice works – Scientifically proven:
Beetroot is packed with natural nitrates, which our bodies convert into nitric oxide, a molecule made of nitrogen and oxygen. This powerhouse compound increases blood flow, oxygen delivery, and nutrient transport to muscles. This enhances stamina, reduces fatigue, and makes energy production more efficient.
Research supports this. Nitric oxide has been shown to reduce the oxygen cost of exercise, which means we can do the same amount of work with less oxygen—an undeniable advantage in endurance sports. Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body. In athletic terms, that can help you perform better for longer.
One study tested beetroot’s effects by giving runners a cup and a half of baked beets (roughly a can’s worth) 75 minutes before a 5K. By the final mile, the beet group had pulled ahead of the placebo group. Not only were they running faster, but their heart rates were the same (or even slightly lower) and they reported less exertion. Faster time, less effort.
Another fascinating study on cyclists found that after drinking beet juice, they consumed 19% less oxygen while performing at the same intensity as those on a placebo. During a “severe cycling” test, the beet group lasted longer (11:15 minutes vs 9:43 minutes) – a 16% improvement in endurance, all while requiring less oxygen. It’s a stunning testament to beetroot’s ability to make your body more energy-efficient. Find out more: Journal of Applied Physiology
A juice strategy for Comrades:
This year, in the lead-up to the 2025 Comrades Marathon, I followed a personalised juice loading plan, thanks to Fiona from Juice Revolution. I’ve long loved their cold-pressed juices for everyday wellness, but for Comrades (and previous Ironman 70.3 races), I turned to them to help optimise performance and immunity.
I began consuming beetroot juice 3–4 days before the race to start building up nitric oxide levels. Thankfully, beetroot blends don’t have to taste earthy and intense. Juice Revolution’s creative combos, pairing beetroot with fruits and other veg, make it a joy to drink.
But it wasn’t just about the beets. I incorporated other nutrient-rich juices to boost immunity, recovery, and iron – especially important for plant-based athletes like me. For example:
- Wheatgrass, ginger and Vitamin C-infused shots to support immunity.
- Chocolate nut “mylk” for a dose of plant-based fats and carbs as I entered the carbo-loading phase (and its such a nice treat).
- Pomegranate juice for antioxidants, iron, and muscle recovery—especially important for women in endurance sports. A 2019 study found that pomegranate extract reduced soreness and sped up recovery after resistance training. That’s exactly what you need before tackling 90km of brutal, beautiful running.
My pre-Comrades juice plan:
Here’s the full juice loading plan I followed:
Day 1
Day 2
Day 3
Day 4
Race Morning
- Beet It Shot – a final nitric oxide boost before heading to the start line.
Whether you’re chasing a PB, doing an Ironman, running your first 10K, or tackling an ultra race like Comrades, beetroot juice can be your natural, performance-enhancing weapon. When paired with other nutrient-dense vegetable juices, you have a powerful mix for endurance, recovery, and resilience. Your body can do incredible things, especially when it’s fuelled by nature!
