Beetroot juice vs coffee: Identifying the better drink before an evening gym session

If you are drinking coffee before hitting the gym in the evening, you are doing it all wrong. According to experts, while a cup of coffee may give you an energy boost, it ends up disrupting your sleep quality. According to a video by FITTR, one should skip coffee after 3 pm if one plans to go to sleep by 11 pm as caffeine stays in the body for eight hours — which can affect your sleep. So, what can be had instead?

According to the video, one can opt for beetroot juice as a replacement. “It is packed with nitrates and can help improve blood flow and oxygen delivery to your muscles. It works like a power boost just like caffeine, but it won’t keep you up all night,” the caption read.

So, we turned to Eshanka Wahi, a culinary nutritionist, a holistic wellness coach, and the founder of Eat Clean with Eshanka to understand if beetroot juice is the power elixir you need for an energy spurt. “The answer, steeped in nutritional science, pivots around the holistic benefits of beetroot juice, particularly its ability to enhance physical performance and endurance in a way that coffee, despite its merits, cannot match,” said Wahi.

While coffee can increase alertness and concentration, its diuretic effect might not be ideal for everyone, especially before an intense physical activity. Furthermore, the caffeine in coffee, although beneficial in moderate amounts, can lead to increased heart rate and jitteriness, which might detract from workout performance and focus, elucidated Wahi.

On the other hand, beetroot juice is a powerhouse of nitrates, compounds that the body converts into nitric oxide. Wahi said  that this process is crucial for enhancing blood flow, improving oxygen delivery to muscles, and thereby, significantly boosting athletic performance. “Unlike the temporary jolt provided by coffee, beetroot juice offers a sustained increase in endurance, making it an invaluable asset for those long, grueling workouts,” said Wahi.

How to make beetroot juice?

Making beetroot juice is straightforward and rewarding.

*Start by washing and peeling one medium-sized beetroot.
*Chop it into small chunks, and blend it with a half cup of water until smooth.
*Strain the mixture to extract the juice, and for an added taste and nutritional boost, consider adding a small piece of ginger or a dash of lemon juice.

Have you tried beetroot juice? (Source: Getty Images/Thinkstock)

What is the best time to have it?

This simple concoction, consumed about two hours before exercise, can remarkably enhance your workout efficiency. “The benefits of beetroot juice extend beyond the immediate pre-workout period. Its high content of antioxidants and anti-inflammatory compounds supports faster recovery and reduces muscle soreness,” said Wahi.

Moreover, according to Wahi, beetroot juice is beneficial for cardiovascular health, thanks to its blood pressure-lowering effects, making it not just a pre-workout drink but a choice for long-term wellness.

 

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So, is coffee bad?

When considering a pre-gym beverage, the “natural, performance-enhancing properties of beetroot juice make it a superior choice” for those looking to maximise their physical endurance, urged Wahi. “This doesn’t mean coffee doesn’t have its place in a healthy lifestyle, but for the specific needs of an athlete or fitness enthusiast, beetroot juice is undeniably compelling,” said Wahi.

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