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Beets & Endurance Performance (+ three recipes)

What's the hype around beets and why athletes are flocking to incorporate this superfood?


The beetroot is an antioxidant rich root that grows from the ground. It contains high levels of vitamin C, manganese, folate and copper. These vitamins and minerals help with heart health, bone formation, brain function, immunity and energy production. This combination of super-powers lead to better performance in the gym and better vitality in your day-to-day.


Because of the impressive nutrient density, there have been many studies looking further into beets and their effect on athletic performance. These studies show that the nitrates in beets help boost the efficiency in the powerhouse of our cells(mitochondria) which produce energy. A more efficient energy producer= more fatigue resistant cells. One study specifically saw a 20% increase in oxygen use! (1) The more oxygen these athletes were able to uptake, the more their heart is able to work and increase in energy output.

Another benefit of beetroot consumption for athletes is the anti-inflammatory properties. We all know that high-performing individuals actually have higher levels of inflammation; their bodies are working harder and are under stress more than the average person. The pigments in beets, betalains, contain anti-inflammatory properties that help reduce blood pressure and osteoarthritis. (2).

Both of these facts are enough proof to motivate any athlete to consume more beetroot to benefit in the increased in athletic performance and better recovery by reducing inflammation.


Personally, I find the easiest way to consume beets is through a powder form. With powder, I can add to smoothies, yogurt bowls and oatmeal. For example, I have a recovery protein smoothie every day and add a scoop of beetroot powder.

Other ways I like to consume beets are through meal prepped sides. For example, my homemade beet hummus is perfect to make at the beginning of the week for lunches and snacks. Below is a list of my favorite beet-rich recipes that are nutritious, yummy, and oh-so pretty!

Beet Hummus


  • 2 beetroot

  • 1 can drained chickpeas

  • 1 tbsp lemon juice

  • 2 tbsp tahini

  • 1 tbsp avocado oil

  • salt and pepper


  1. Preheat the oven to 350 degrees. Stick the beetroot in the oven on a sheet pan. Bake for 15 minutes.

  2. Remove the beets and allow them to cool. Once cooled, peel them.

  3. Place the beets and the rest of the ingredients in a food processor or high speed blender. Blend well.

  4. Enjoy with crackers, vegetables, topping toast or adding to a salad!

Download PDF • 1.24MB

Strawberry Beet Smoothie

300 calories | 24g Carbs | 9g fat | 32g protein



  1. Put all your ingredients into a high speed blender and blend.

  2. Enjoy!

Download PDF • 831KB

Performance Proats

440 calories | 38g Carbs | 16g Fat | 32g Protein



  1. Mix the oatmeal, protein powder and beet powder together

  2. Pour the unsweetened almond milk and stir.

  3. Microwave for 90sec-2 minutes.

  4. Top with pumpkin seeds and chocolate chips.

Download PDF • 1.98MB



  1. Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C. A single dose of beetroot juice enhances cycling performance in simulated altitude. Med Sci Sports Exerc. 2014 Jan;46(1):143-50. doi: 10.1249/MSS.0b013e3182a1dc51. PMID: 23846159.

  2. Asgary S, Afshani MR, Sahebkar A, Keshvari M, Taheri M, Jahanian E, Rafieian-Kopaei M, Malekian F, Sarrafzadegan N. Improvement of hypertension, endothelial function and systemic inflammation following short-term supplementation with red beet (Beta vulgaris L.) juice: a randomized crossover pilot study. J Hum Hypertens. 2016 Oct;30(10):627-32. doi: 10.1038/jhh.2016.34. Epub 2016 Jun 9. PMID: 27278926.

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