What's the hype around beets and why athletes are flocking to incorporate this superfood?
BEETS 101
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.
WHY ATHLETES LOVE BEETS
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.
HOW TO ADD BEETS INTO YOUR NUTRITION PLAN
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
Ingredients
2 beetroot
1 can drained chickpeas
1 tbsp lemon juice
2 tbsp tahini
1 tbsp avocado oil
salt and pepper
Directions
Preheat the oven to 350 degrees. Stick the beetroot in the oven on a sheet pan. Bake for 15 minutes.
Remove the beets and allow them to cool. Once cooled, peel them.
Place the beets and the rest of the ingredients in a food processor or high speed blender. Blend well.
Enjoy with crackers, vegetables, topping toast or adding to a salad!
Strawberry Beet Smoothie
300 calories | 24g Carbs | 9g fat | 32g protein
Ingredients
1 scoop whey protein powder (I used Legion Strawberry Banana Whey+ protein powder)
1 scoop beet powder
4-6 strawberries
2 tbsp powdered peanut butter
1 tbsp coconut cream (from a can)
ice
1 cup water
Directions
Put all your ingredients into a high speed blender and blend.
Enjoy!
Performance Proats
440 calories | 38g Carbs | 16g Fat | 32g Protein
Ingredients
1 scoop whey protein powder (I used Legion French Vanilla Whey+ protein powder)
1 scoop beet powder
1 cup oatmeal
1 tbsp pumpkin seeds, salted for extra sodium
1/2 cup unsweet almond milk
1 tbsp chocolate chips
Directions
Mix the oatmeal, protein powder and beet powder together
Pour the unsweetened almond milk and stir.
Microwave for 90sec-2 minutes.
Top with pumpkin seeds and chocolate chips.
Studies:
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.
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.