Beet Berry Pre-Workout Smoothie
Beet nitrates have real evidence for endurance. Berries hide the earthy taste, banana and oats supply the fuel. Drink it 90 minutes before you train.
Why this smoothie works
- Dietary nitrates from beet support blood flow and endurance
- Fast and slow carbs from banana and oats fuel the session
- Berry anthocyanins may reduce exercise-induced muscle stress
Ingredients
1 serving- 1/2 cupcooked beetroot, vacuum-packed is fine
- 3/4 cupfrozen mixed berries
- 1/2banana
- 2 tbsprolled oats
- 1 tspfresh ginger
- 1 cupwater or coconut water
- squeezelemon
Step-by-step instructions
- 1
Add water, oats and beet. Blend for 30 seconds until the beet is fully broken down.
- 2
Add berries, banana, ginger and lemon. Blend for 45 seconds.
- 3
Drink 60 to 90 minutes before training.
Pro tips
- Keep protein and fat low before a workout, as here, so it digests quickly. Save the protein for afterwards.
- Red urine after beets is harmless and common.
Frequently asked questions
Nitrate levels in the blood peak two to three hours after eating beets. Drinking this 90 minutes before training puts you in the useful window.
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