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Taste and Uses of Beet Powder

Beet powder has a slightly sweet, earthy flavor that can add a boost of nutrients to your recipes.

Use a few teaspoons of the powder in sauces and salad dressings – one teaspoon of the powder is equivalent to one beet.

Beetroot is often ground into powder form to make it easier to consume. Beetroot powder is added to water for a nutritious drink.

It is also used in smoothies and greens drinks, sprinkled on salads and used in gravies, sauces, soups and to provide color to most any recipe.

Beets also contain a 100% natural form of betaine, a key body nutrient, along with potassium, vitamin C, iron and other vitamins and minera

1. Strengthens Your Heart Health

When it comes to heart health, beets’ biggest benefit is improved blood pressure. “Dietary nitrates from beets dilate blood vessels, allowing for increased blood flow and therefore putting less stress on the heart to pump oxygen and nutrients throughout the body,” says Kelly Jones M.S., R.D., C.S.S.D., nutrition consultant to professional athletes, sports organizations, and fitness clubs.

Keep in mind, though, that eating beets once or twice won’t permanently lower blood pressure; you’ve got to consume beets’ nitrates regularly—and incorporating beetroot powder into your routine is an easy way to do so.

2. Increases Exercise Endurance

While they help keep your heart from working too hard, beets’ nitrates can also help your muscles work harder.

One 2017 study published in the journal Nutrients, for example, found that beet supplementation may improve time-to-exhaustion during exercise. Translation: It may help you work out for longer.

According to Asche, this benefit may stem from nitric oxide’s ability to increase blood flow, which then increases the amount of oxygen delivered to your muscles. Since oxygen is a crucial component in powering forms of ‘aerobic’ or ‘cardiovascular’ exercise—like long runs or bike rides—more oxygen means better performance.

3. Power Through High-Intensity Workouts

Not only do beets’ nitrates help enhance cardio exercise, but they also boost higher-intensity training—like sprints or heavy lifting—that rely on chemicals other than oxygen. Case in point: One 2018 Journal of the International Society of Sports Nutrition study found that beetroot reduced fatigue during high-intensity exercise.

Related: What Happened When I Swapped My Usual Pre-Workout For Beets

Though research has yet to uncover exactly how beets have this effect, Jones suggests it may relate to beets’ ability to reduce the breakdown of creatine phosphate—a crucial chemical for this type of exercise—during training.

4. Reduces Recovery Time

Along with supporting exercise, the nitric oxide produced by beets’ nitrates can also help speed up recovery. Not only does boosted blood flow mean increased oxygen transport during exercise, but also increased transport of oxygen and other nutrients muscles need to recover after exercise. As a result, your hard-worked tissues get the materials they need to repair.

Research backs this up: One study published in the European Journal of Applied Physiology, for example, found that supplementing with beets after intense exercise modulated soreness in active guys.

5. Boosts Brain Health

Outside of the gym, beetroot powder may also provide cognitive health benefits, especially for older adults.

According to one 2011 study published in the journal Nitric Oxide, nitrates may help improve delivery of blood to areas of the brain associated with executive function. (This includes memory, focus, and emotion regulation.)

The theory is that by dilating blood vessels and improving blood flow, nitric oxide also improves oxygen and nutrient delivery to the brain, says Jones.

This effect may also benefits the brains of younger populations, but research has more investigating to do.

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