Beets Boost Running Performance

Recently, the running world is singing the praises of beets, beet juice, shots, and other products made from this sweet root vegetable. Olympic athletes are drinking beet juice to improve performance, and grocery store shelves are lined with a variety of beet-based items. But what makes this red root all the rage?

Beets are high in vitamins and minerals like:

  • Fiber
  • Vitamin C
  • Folate
  • Magnesium
  • Manganese
  • Potassium

All of these together reap these benefits:

  • Prevent anemia
  • Build muscle
  • Increase bone strength
  • Regulate the heart
  • Boost immunity

Additionally, consuming beets as an endurance athlete increases oxygen delivery to your muscles. In a nutshell this means that runners who consume beets or beet products before a workout or race will see increase speed and/or endurance before fatigue sets in. The athlete’s effort level as measured by heart rate remains the same while pace increases.

We can include beets into our diet in a variety of ways, like roasting (link), and many stores now carry easy to consume beet snacks like dried beet chips and beverages. However, I’ve found a few smoothies that incorporate beets in them, so if you are looking for a fun and tasty breakfast or midday snack, try the following (each makes one serving):

Easy Beet Smoothie:

  • 2 cups Almond or Coconut Milk
  • ½ cup Greek Yogurt
  • 1 T Cacao Powder
  • ½ cup chopped roasted beets (make these ahead and keep them in the fridge until needed)

Very Berry Beet Smoothie by Emilie Eats — I modified this recipe for one serving, and for an added protein boost I might add more Almond Milk and either a scoop of Vanilla Protein powder or ½ cup of greek yogurt.

  • 1 banana (frozen)
  • ¾ cups Strawberries (frozen)
  • ½ cup chopped cooked beets (see above note)
  • ½ cup Almond Milk (or more if it’s super thick)
  • ¼ berries such as raspberries or blueberries
  • ½ T Agave nectar or syrup (or substitute your sweetener of choice)

Avocado Beet Smoothie by Having Fun Saving and Cooking — I love the idea of combining so many superfoods in one smoothie! Again though, I might add a protein boost of some kind with all the carbs in this smoothie.

  • ½ avocado (I might use 4 Frozen Avocado cubes)
  • ½ Cup chopped Cooked beets
  • ½ banana (frozen if desired)
  • Ice
  • 6 Oz. Coconut water

Do you have any favorite recipes incorporating beets, or have you been reluctant to try this bright red superfood? I hope you find this post helpful, and if so, please share on social media!