Beet juice

Beet juice is high in dietary nitrates and pigments called betalains. Dietary nitrates may increase the efficiency of mitochondria, which are organelles or parts of cells that provide the energy that fuels your cells. Meanwhile, betalains may help to minimize oxidative stress and inflammation.

A 2016 research of 30 active men found that drinking beetroot juice immediately after heavy activity, 24 hours later, and 48 hours later decreased muscular pain and sped muscle recovery more than a placebo. Furthermore, a 2021 research of 13 soccer players found that consuming beet juice for 3–7 days before, on the day of, and 3 days after exercise decreased DOMS. During the recovery period, it also increased workout performance.