Beetroot juice red healthy drink pre-race

Beetroot and Ginger Pre-Race Shot: Natural Nitrate Boost for Triathletes

Why This Recipe Works for Athletes

Beetroot juice is one of the most studied natural performance aids in endurance sport. The naturally occurring nitrates in beetroot convert to nitric oxide in the body, improving blood flow and oxygen delivery to working muscles — reducing the oxygen cost of sub-maximal exercise by 1 to 3%. Adding fresh ginger provides anti-inflammatory compounds that may reduce muscle soreness. Take this shot 2 to 3 hours before your race or a hard training session for maximum benefit.

Ingredients

  • 200g raw beetroot, peeled and roughly chopped
  • 1cm piece of fresh ginger, peeled
  • 1 medium apple (for sweetness and palatability)
  • Juice of half a lemon
  • Pinch of sea salt (optional — adds electrolytes)
  • 50ml cold water (if using a blender rather than a juicer)

Instructions

  1. Peel and chop the beetroot into small chunks. Peel the ginger and apple.
  2. If using a juicer: feed beetroot, ginger, and apple through the juicer. Add lemon juice and salt to the extracted juice, stir, and serve immediately.
  3. If using a blender: blend beetroot, ginger, apple, lemon juice, salt, and water on high until smooth. Strain through a fine-mesh sieve or cheesecloth, pressing to extract maximum liquid.
  4. Serve as a 100-150ml shot. Drink immediately for best flavour, or refrigerate for up to 24 hours.
  5. Pre-race tip: drink this 2 to 3 hours before your race start alongside your pre-race meal.

Nutrition Notes

Per 150ml serving: approximately 90 calories, 20g carbohydrates, 2g protein, 0g fat. The nitrate content from 200g of raw beetroot is comparable to commercially available beetroot shots. Research shows the greatest performance benefit comes from daily nitrate loading for 3 to 7 days before a race, not just on race morning — so make this part of your race week routine. For a quicker option, pre-bought concentrated beetroot shots (such as Beet It Sport) contain standardised nitrate doses and are a convenient alternative.

Prep time: 10 minutes | Servings: 1