This All-Natural Pre-Workout Drink Is Proven to Boost VO2 Max and Performance, Study Says
When you think about improving your workout performance, a scoop of pre-workout powder or canned energy drink may be the first things that come to mind. After all, the more energy, the better the workout, right? But don't sleep on more natural options, like beetroot juice. According to a new analysis published in Frontiers, beetroot juice could help improve both endurance and high-intensity exercise performance.
Researchers reviewed 33 studies to examine how beetroot juice supplementation affected key performance markers, including VO2 max, sprint-based interval performance, and power output. Ultimately, athletes who consumed beetroot juice experienced improvements across all three. The strongest results were seen when athletes consumed concentrated 70 to 140 ml of concentrated beetroot juice or 250 to 500 ml of standard beetroot juice about two hours before exercise.
The study found improvements in both aerobic and anaerobic exercise performance. Beetroot juice helped participants produce more power and perform better during short bursts of intense exercise, which translates to interval sprints, HIIT workouts, and sports like soccer. Beetroot juice consumption also improved VO2 max, one of the most important markers of cardiovascular fitness and longevity.
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How Beetroot Juice Improves VO2 Max and Power Output
Beetroot juice has long been praised for its performance-boosting benefits, especially for endurance athletes. It's high in dietary nitrates, which are converted into nitric acid when consumed. Nitric acid improves blood flow and allows the muscles to use oxygen more efficiently during exercise, helping delay fatigue during intense workouts.
"It's great because it's not a stimulant," says Andy Galpin, Ph.D. "So you can take it in the evenings and it doesn't compromise sleep at all. We use it a lot for our individuals who are either exercising at night or training multiple times per day."
Trade out your usual energy drink or coffee for beetroot juice before your next endurance or power-focused training session. This natural pre-workout won't do the work for you, but it may become your new go-to for a stronger workout.
Related: 4 Expert-Backed Ways to Boost Your VO2 Max (No Running Required)
This story was originally published by Men's Journal on Jul 15, 2026, where it first appeared in the Nutrition section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published July 15, 2026 at 3:45 PM.