4 ways to use beets if you're trying to get in shape

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When thinking about foods for optimal physical performance, it is likely that whole grains, meats, eggs or even some supplements first comes to mind. However, beets have multiple health benefits, such as reducing high blood pressure, reduce inflammation and providing plenty of essential vitamins and minerals.

Beets have become the secret ingredient for endurance athletes looking to improve their athletic performance. Research has shown that vegetables like beets with nitrates can increase blood flow and improve cardiorespiratory endurance efficiency. Nitrates break down into nitric oxide, increasing the function of mitochondria — which is known to fuel cells with energy. Endurance athletes seek these benefits so they can use oxygen more efficiently during their sport. It helps them become faster without burning out as quickly.

If you participate in triathlons, marathons, or other long-distance activities, beets can improve your ability to run, bike, or swim longer and may even earn you a new personal best. Beets can also benefit fitness enthusiasts who enjoy activities like HIIT training that require them to be in their best aerobic shape.

I regularly added beets to my diet when I was training for a few long distance races and found that they helped me perform better. I felt more energized for the majority of my training and on race day I didn’t tire as quickly as I used to.

If you’re ready to give beets a try, here are some of the best ways to include them in your diet.

beet juice

Drinking beetroot juice before physical activity is recommended for athletes to reap the benefits. It is better to drink at least two cups of juice between two to three hours before exercising, as blood nitrate levels are then optimal. You can make beetroot juice at home with a juicer, or you can purchase a bottle of beetroot juice from your local supermarket or supplement store. If you decide to buy a bottle at the store, be sure to measure about 16 ounces (or two cups) before activity. Be sure to look at the ingredient list to make sure there is no added sugar.

Beet Smoothie

If you’re not a fan of the earthy taste of beets, you can try one of my favorite ways to have them – in a smoothie. Because beets are a root vegetable, you would normally boil them to soften them, but an easy shortcut is to buy them precooked or frozen. While training for the New York Half Marathon last year, my beetroot smoothie was inspired by the Can’t Beet Me Smoothie by marathon runner and Olympian Shalane Flanagan. Not only is it a nutritious way to have beets, but it’s also full of flavor from other fruits and almond butter. If this recipe isn’t your cup of tea, you can get creative with your smoothie fusions as long as you have a serving of blended beets.

Beet powder

Another way to get your serving of beets without having to buy the vegetable itself is to consume it in powdered form. Beetroot powder is dehydrated beetroot juice, so you’ll get the same benefits. Beetroot powder can be found at your local supplement store and usually comes in a container, similar to protein powder. You can mix it into water, smoothies, soups, or use other methods that dissolve the powder easily. Since beetroot powder is a supplement, it’s worth looking for a third-party tested brand to make sure you’re getting the actual product and not an item full of additives.

Roasted beets

If you’re a beet lover and want to make sure you’re getting enough fiber, you can also roast them. Roasted beets are an easy way to get a serving as a side to a meal or in a salad. One study even found that runners who ate a serving of 200 grams or 7 ounces of beets leading up to a 5K had a faster run time, especially during the last mile.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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