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 endurance athlete residing in southwest Virginia alongside her husband and dog. Through this blog she aims to share favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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