A study published by the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology confirmed that beet juice can vasodilate blood vessels while you’re resting and working out. Beets are a nitrate-rich food — allowing for more pumps during a workout. Nitric oxide is a compound that’s composed of nitrogen and oxygen.

For the study, 14 healthy men drank beet juice and nitrate-depleted beet juice for 15 days. During those 15 days, each person’s blood pressure and rate pressure product (RPP) were taken at rest and durnig exercise. It was found that beet juice increased blood plasma nitric oxide levels — widening the blood vessels for a greater blood flow throughout the body. The greater blood flow puts less stress on the heart during intense workouts, which allows for a longer workout and greater muscle pumps. Also, a greater blood flow means more nutrients hitting your hard-trained muscles — hello growth.

The bonus: beet juice was also found to regulate blood pressure. 

Smoothie Recipe

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Since beet juice is a potent vasodilator, add the juice to a pre-workout smoothie. 

What You’ll Need

  • 1 cup beet juice
  • 1/2 cup mixed berries
  • 8 ice cubes
  • 1/4 cup orange juice
  • 1/4 cup spinach 
Totals: 128 calories, 30g carbs, 3g protein