Using beet root juice as a natural ergogenic aid is most effective in the days and hours leading up to a hard workout or competition. I prefer to make this beet smoothie below and drink a few hours before a hard workout or the night before a race. My best advice is to give it a try and find out what works best for you!
8oz vanilla soy milk
1 cup frozen blueberries
1 tbsp beet root powder
Combine all ingredients and blend until smooth. Best consumed approximately 1 hour prior to workouts.
Serving Size: 1 Smoothie
Nutritional Breakdown: 230 kcal, 49g carb, 3g fat, 10g protein
Disclaimer: Please keep moderation in mind and remember that more is NOT always better. Like most things, beet root juice should be consumed in moderation as excessive intakes can cause GI upset and the phenomenon of beeturia, or the pigmentation of your urine and stool pink. Beet root juice is high in oxalates and intakes should be limited by those who are prone to kidney stones and have a history of kidney disease. Finally, beet root juice has known gut motility benefits, and excessive intakes may result in diarrhea. Don't say I didn't warn you!
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
Another year has flown by, which means it's time to sit back and reflect on the past season. It has been a season of challenge in many regards, and most definitely not the season I had hoped or planned for. Thinking back to my coaching meeting in January, coach Jim and I had discussed taking things to the next level and I set some pretty high goals for myself. That remained the plan through June, until I through a complete 180 by dropping Chattanooga and deciding to focus on my health. I can vividly remember that day, sitting next to the pool after a short workout when coach asked if Chattanooga was still in the cards. I don't remember whether or not I actually responded, but I do remember the emptiness and defeat I felt in that moment knowing in my heart that the answer was no. I consider myself a "fighter"... being Italian makes me stubborn to the core and I am very loyal to the commitments that I make. However, in that moment God was calling me to let go of my own personal plans and trust in Him instead. As humbling and difficult as it was to walk away from Ironman training this past season, I'm incredibly glad that I did.Hearty Miso Soup
My Motto for 2018
2017 End of Season Wrap Up
Training Updates: 3rd Quarter 2017
Asian-Inspired Fish & Veggie Platter (The Recipe Redux)
Peace is always beautiful
Tart Cherry & Orange Sports Drink
Crew Report: Tahoe Rim 100
Dark Chocolate Peanut Butter Ice Cream
Stress Buster Trail Mix
Proud Athlete Of
© 2017 Kristen Chang and RealFoodForFuel, LLC. All rights reserved.
Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Kristen Chang and RealFoodForFuel, LLC with appropriate and specific direction to the original content.
|Real Food For Fuel||
Real Food For Fuel Blog