Best time to take Beetroot Powder

Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
2 to 3 hours pre-workout

Take beetroot 2 to 3 hours before exercise for the blood-flow benefit.

Beetroot supplies dietary nitrate that the body converts to nitric oxide, and blood nitrate peaks roughly 2 to 3 hours after intake, so it is timed earlier than most pre-workouts.

When
Take pre-workout
With food?
With or without food
Typical dose
10 g (1 scoop)
How to take it

Take it 2 to 3 hours before training, on its own or with l-citrulline. Pink urine or stool afterward is harmless.

Watch out

Taken right before training it may not have peaked yet.

Full guide
Beetroot Powder: benefits, dose & evidence
Read the ingredient guide →

Common questions

When is the best time to take Beetroot Powder?
Take beetroot 2 to 3 hours before exercise for the blood-flow benefit. Take it 2 to 3 hours before training, on its own or with l-citrulline. Pink urine or stool afterward is harmless.
Should I take Beetroot Powder with or without food?
With or without food. Beetroot supplies dietary nitrate that the body converts to nitric oxide, and blood nitrate peaks roughly 2 to 3 hours after intake, so it is timed earlier than most pre-workouts.
Anything to watch out for with Beetroot Powder timing?
Taken right before training it may not have peaked yet.

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Beetroot Powder interactions

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Educational use only, not medical advice. The right timing and dose depend on your health, your other supplements, and any medications. Always consult a qualified clinician, especially if you take prescription drugs or are pregnant or nursing.