Raw Beetroot smoothie & the benefits

Nutrition per serving:

         243 kcal

         4g Fats

         54g Carbs

         4g Protein


         1 small Apple (cored)

         1 raw Red Beetroot (washed, peeled, chopped)

         1⁄2 cup (50g) berries, frozen

         1⁄2 Orange (peeled)

         1⁄2 cup ice

         1⁄2 cup (120ml) water

         1 tbsp. Chia Seeds

Place all the ingredients into a high-speed blender and blitz until smooth.

So what are the benefits of this to my training and lifestyle?

Some of the many benefits to adding in this very tasty, cheap and versatile food include good for digestion, full of fiber, boosts blood levels (if you are anemic) and contains very high content of vitamins A and E, which serves as an essential nutrient for pregnant women. Beetroot also contains Nitrate, a compound has anti-inflammatory properties that can help tamp down the inflammation after an intense workout. That same anti-inflammatory work may also be the same way that beetroot helps your heart, too. In fact, regularly consuming the vegetable helps to lower your blood pressure and decrease your risk of heart disease.

It also thrives in benefits for your athletic performance. There is a lot of research that shows people who partake in strenuous exercise on the regular can trigger oxidative stress, which occurs when there's an imbalance of cell-damaging atoms called free radicals in your body, and the antioxidants that fight them. This process can lead to inflammation and muscle soreness.

Should I drink it before or after I work out?

Research has shown that drinking 7 to 10 ounces of beetroot juice immediately after anything taxing - activities that involve heavy resistance or forceful changes in direction to decrease muscle soreness and help you recover faster. Sprint workouts are especially taxing to your muscles.

If you're not a fan of the taste, other kinds of produce can offer anti-inflammatory properties as well. Look for anything red, blue, or purple in colour (lots of fresh fruits / berries and vegetables) which show high levels of helpful antioxidants.

If you really don’t like drinking your fruits and vegetables? Stick to the whole food version: Eating about one cup can give you the same anti-inflammatory boost.

Have a play around with the flavors and fruits you add to your smoothies, for even more added Protein why not add in a scoop of your own Protein Powder. I recommend a non-flavored or a Vanilla for added sweetness. 

In conclusion, beets are healthy no matter how you prepare them. But juicing beets is a superior way to enjoy them since cooking beets decreases their nutritional profile. If you don’t like beetroot juice straight up, try adding some apple slices, mint, citrus, or a carrot to cut through the plain taste.

If you choose to add beetroot juice to your diet, take it easy at first. Start by juicing half a small beetroot and see how your body responds. As your body regulates, you can drink more. Just be warned, when you open your bowels it may become a darker / red-ier colour.

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