Beet Berry Pre-Workout Smoothie
Beetroot, berries, banana and oats make a deep pink smoothie. Try the portion and timing on an ordinary training day to see what feels comfortable.
Illustrative recipe imageWhy this smoothie works
- Berries balance the beetroot flavour
- Banana and oats supply carbohydrate
- A food-based option without a performance guarantee
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
The method
Let’s blend this.
Blend the cooked beet first to avoid earthy chunks. Berries and lemon bring a brighter finish.
Your kitchen companion
Tap the check beside each step as you go.
Use cooked, cooled beet
Dice the measured cooked beetroot into small pieces. Peel the banana, grate the ginger and squeeze the lemon. Separate any berries frozen together.
Your cue: Use plain cooked beet, not pickled beet in vinegar.
Blend · about 30 sec
Smooth the beet base
Add water or coconut water, oats and beet to the jug. Secure the lid and blend for about 30 seconds, gradually increasing the speed.
Your cue: There should be no obvious beet cubes left in the red liquid.
Blend · about 45 sec
Blend in the berries
Stop and add berries, banana, ginger and lemon juice. Blend for about 45 seconds. If the mixture is too thick to move, stop and add a splash of liquid.
Your cue: Look for an even red colour with no hard frozen pieces.
Check before pouring
Stop and taste with a clean spoon. Pour when the texture is smooth enough for you. If drinking around training, choose a portion and timing that feel comfortable for your stomach.
Your cue: Tiny berry seeds are normal; coarse beet pieces need another brief blend.
The finish line
Here’s what you’re aiming for.
A vivid berry-red smoothie with a creamy banana body and fine berry seeds.
Too thick, thin or grainy?Blending times are starting points; use the texture cues and your blender’s instructions. Loading order is for a typical upright jug. Switch off before scraping or tasting, and never put utensils into moving blades.
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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Smoothie Calorie Calculator
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g / day
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