Beets (Beetroot) Overview
Beets are unique root vegetables rich in dietary nitrates that convert to nitric oxide, improving blood flow, lowering blood pressure, and enhancing athletic performance.
Why Beets (Beetroot) Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Beets (Beetroot) Nutrition Facts
Per 136g (136g (1 medium beet, cooked))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 59 | — |
| Protein | g | 0% |
| Total Carbohydrates | 13g | 5% |
| Dietary Fiber | 2.8g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 1.1mg | 6% |
| magnesium | 31mg | 8% |
| potassium | 442mg | 9% |
| vitaminC | 6mg | 7% |
| folate | 109µg | 27% |
GI: 64 ()
Key Nutrients in Beets (Beetroot) for Athletic Performance
Carbs
13gSupports athletic performance by providing essential carbs
Potassium
442mgSupports athletic performance by providing essential potassium
Iron
1.1mgSupports athletic performance by providing essential iron
Best Ways to Eat Beets (Beetroot) for Athletic Performance
- Roasted whole until tender
- Grated raw in salads
- Juiced with apples and ginger
- Pickled as a side dish
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Beets (Beetroot) Health Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
Important Considerations
- May cause beeturia (red urine/stool) which is harmless
- High in oxalates - limit if prone to kidney stones
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