Benefits of Beets for Runners + 15 Beet Recipes
- March 21, 2016
- Last Updated: January 24, 2022
- 46 Comments
- Recipes
Are you excited to talk about beet nutrition facts today and why runners should eat more?
I hope so, because I am! Beets are such a powerhouse for endurance athletes and hopefully this post will nudge you to eat more of them!
Beets Nutrition Facts & Benefits of Beets for Runners
Be straight up with me – do you like beets? Because if you don’t, you’re missing out!
Beets are all the rage right now – are you aware of all the things you can do with them? Plus, they fit perfectly into a plant based diet for runners.
From red velvety baked goods to beet smoothies to burgers, beets are becoming quite the versatile little guys (or gals).
They are also pretty delicious.
I don’t think I had beets once throughout my childhood. I was a straight simple carbohydrate kinda girl. Perfect story of a dietitian, right?
I ate healthy enough but I didn’t give two thoughts to what I was putting in my body.
I used to be intimidated by beets – especially the canned ones. Like, what the heck do you do with them? Eat them straight out of the can? And they looked so “rooty” in real life in the grocery store – I was totally intimidated.
But there really is no reason to be intimidated because cooking with beets and including them in your routine is so so easy and nutritionally sound.
And you’ll be exposed to the beautiful, soft, velvety texture and flavors that beets provide.
What Makes Beetroot for Runners so Great?
Well for one, they have these awesome phytonutrients called betalains, which have antioxidant properties, meaning them can help decrease inflammation and provide detoxification in our bodies (Source).
For all you RUNNERS, beets and beet juice also have nitrates (not like the preservatives or those in hotdogs), which bacteria in our body use and manufacture to make nitrite and nitric oxide.
Nitrite and nitric oxide can help enhance the flow of oxygen through blood vessels and reduce the amount of oxygen our muscles need.
Basically, we need less energy to perform the same amount of exercise (Source and Source). This is also the case for caffeine before running, too.
So, think if you’re training for a marathon, this could be very advantageous when your glycogen stores start to limit.
The nitrates, by widening the blood vessels, also help to lower blood pressure (good for all of us!), and some studies say beet juice may even increase speed.
How Soon Before Exercise Should You Eat Beets?
Since blood nitrate levels peak after about 2-3 hours, it’s best to eat beets 2-3 hours before competition (Source). However, levels probably stay elevated for another 6-9 hours before declining.
So, if you can, eat shortly before the competition to ensure maximum potential!
One study noted a 5% increase in speed in the final mile of a 5k for runners who took beetroot before the race, versus those who just took a cranberry placebo.
All of us could really benefit from adding more beets into our diets, like through this beet and butternut squash salad.
Beets Nutrition Content
Beets are also good sources of folate, manganese, potassium, and fiber. And 1 cup of beets even gives you almost 10% of your iron needs.
But try to pair it with Vitamin C, like citrus or peppers, to enhance its absorption!
Some research even points to beets having many anti-cancer benefits, mostly thanks to their antioxidant and anti-inflammatory molecules.
Also, by helping to reduce blood pressure, beets (and other dietary nitrates) could help prevent atherosclerosis and cardiovascular disease. Of course, this would require including a variety of fruits, vegetables and antioxidants in our diets, but beets are a great way to start.
You don’t just have to eat them out of the can or roasted to incorporate beets into your diet; beets are SO VERSATILE. Allow me introduce you to some drool-worthy recipes.
Aside from deliciousness and nutrients, the beets provide a beautiful color palate for these recipes. If you want to impress (and offer the best health!) to your guests, you should probably include beets.
Easy Beet Recipes
Beetroot Risotto Via Strength and Sunshine
Vegan Beet Blueberry Muffins via Love Me Feed Me
Beet Brownies via A Traveling Wife
Beet Goat Cheese Avocado Sandwich (a delicious plant based sandwich!)
Berry Beet Smoothie Via Emilie Eats
Roasted Beet White Bean Dip Via Pumpkin and Peanut Butter
Chocolate Chip Beet Bagels Via Beets Not Meats
Almond Butter Beet Salad Via Fooduzzi
Red Velvet Pancakes via That Girl Shannon
Root Vegetable Hash Via Passports and Pancakes
Beetballs Via Clean Green Simple
Chocolate Beetroot Doughnuts Via Vegan Insanity
Vegan Antioxidant Power Bowl via Bucket List Tummy
Beet, Goat Cheese and Honey Tart Via How Sweet It Is
Beet Lemonade via Foodie Crush
Or, how about Beet Pasta via A Beautiful Mess
What’s your favorite way to incorporate beets?
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in sports nutrition and intuitive eating, and recipe development. She also co-hosts the podcast, Nail Your Nutrition.
46 Comments
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I’ve heard about the running and beet association before too! I have a friend who does track and always eats beets before a big meet. I think red Velvet pancakes made with beets is the coolest thing ever, I should really look into eating these guys more often!
Not totally sure how I feel about beets but wow, that beet smoothie is gorgeous! What a beautiful color! Love that beets can add such gorgeous natural color to foods you make 🙂
Beets make the prettiest products, I am sure of it!
I <3 beets. I love the little beet juice concentrated shots that they make now for runners, just because they're convenient a few hours before a run. But on an everyday basis, I'm a big fan of beets in smoothie (mango/banana/beet is my fav), beet chips, and a beet & black bean chocolate chip muffin that I make. YUM!
I need to try one of those beet shots! And your smoothie combo and muffin sounds great! Do you have a recipe?
I do – I need to re-make the muffins to photograph and post on the blog! I’ll keep ya posted once they’re up there.
I dont think I have ever seen beets at the grocery store but will look for them now. Maybe the beet smoothie is the way to start!
Definitely! A smoothie full of goodness where you don’t even taste them sounds like a fantastic way to ease them into your diet!
My only experience with beets is when my Mother would serve them right out of the can when we were kids. I was not a fan. I think it was the texture more so than the taste. But, I wouldn’t be opposed to trying some of the recipes. I have not tried beet juice. They sure do enhance the color of food! Thanks for linking with us Sarah.
They are less appetizing on their own right out of the can, although I could eat them every day like that. I think sneaking them into a recipe, initially, would be a good way to start!
So I’ve had literally one bit of pickled beets one time. They’re not bad, I just don’t see them in stores often, nor do I seek them out at farmers markets. Have to say, I think that smoothie looks delicious, as does that white bean dip & root veggie hash. I love hashes. I tried parsnips for the first time last week & made a hash with them too.
I love parsnips, especially roasted! I think you’re into something – lots of veggies go well in a hash!
I’m a firm believer that EVERYONE needs more beets! They’re so yummy and good for you!
I’m totally onboard with that statement!
Oh how I love beets (and this roundup)! Thank you so much for including my Almond Butter Beet Salad!
You’re welcome! 🙂
This is great, and not just for runners!! Thanks for sharing!
YES – MORE FOR EVERYONE! I hope your weekend was fabulous, Heather!
That pasta looks so cool! I put beets in so many things – red velvet stuff like pancakes and waffles, greek yogurt bowls, and – my favorite – chocolate-beet protein shakes post-workout.
Yum! Chocolate beet protein shake? Sounds amazing.
Loved reading about all the health benefits of beets! I’ve been making them a lot more recently and it’s been so fun experimenting with new ways to use them! Thanks so much for sharing my Roasted Beet White Bean Dip!
They are so incredible, aren’t they? I can’t wait to try your bean dip!
I guess I need to try some beets, I think the only beets I ever saw as a kid were the picked ones on Christmas.
Sound like they will be just what we need. Thank you for the post, and recipies.
You’re welcome. I hope you try and enjoy them! 🙂
I’m not a huge beet person but I know how good they are for you so I should probably start adding them to my die more. My parents said I used to love them as a kid though haha.
Isn’t it funny how our taste buds can change? Maybe you could start with a smoothie or sneak them into baked goods?
I’ve just started getting into Beets using BeetBoost. There are so many great benefits to using beets. I’m going to have to check out some of those recipes. They all look good!
Beets are our friends! Do you like BeetBoost?
I LOVE beets I just hate preparing them since they seem to stain everything. I order something with beets any time I go out to eat though (hello lazy). That beet tart with the goat cheese looks incredible yummm!
They can definitely be messy in the kitchen. I always order them when I’m out too!
I do like beets! Especially in a salad with dark leafy greens and goat cheese. Most of my beet experience is with canned beets, which honestly I love. Maybe this summer I will brave roasted beets at home!
I love canned beets too – so easy and can throw them on anything!
Beets are one of the only foods I am still “ehh” about, and it is very rare I am “eh” about a food, haha! Granted, I haven’t tried a beet in YEARS, but my mom would always make this beet/black bean/corn salad growing up and the canned beets would always skeeve me out. I am not knocking them at all though- I will have to try them again soon! The health benefits are definitely a convincing factor!
You should try them again now. Sometimes our tastes change 🙂 Or start with a recipe that “hides” them!
YES! I never, ever ate beets growing up out of fear. Or maybe it was because my parents didn’t like them so they never had space on our dinner table. However now, I love how nutritious beets are and if you don’t really like the flavor, you can hide them in nearly everything – including sweet! 🙂
So true. I’m astounded by the many ways they can be used in recipes – they are such versatile little guys.
I am such a huge fan of beets. And now that I’m training for a half, I’m definitely going to start eating them more often. My favorite way is in a smoothie with strawberries and vanilla protein powder!
Yes – they will add many great things to your half marathon training! Yum, that smoothie sounds amazing.
Love love love beets. Though it’s true, their rusticness at the grocery store is easy to be intimidating. I always forget how truly simple they are to prepare until each time I do. And all these amazing health benefits aside – they are just plain beautiful! Basically pinning all of these recipes. Thanks for sharing your wealth of knowledge!
Beets are so amazing! I’m so glad there are so many ways to incorporate them 🙂