🫒 Beets - Nitrate Bomb for Endurance

📊 Nutritional Table (100 g)

Below is the detailed nutritional value per 100 grams beets for sports.

* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.

💪 Benefits for Athletes

Here are the main beets for sports benefits in an athlete's nutrition:

• Nitrates - dilate blood vessels, lower blood pressure, increase endurance
• Betalains - antioxidants that give the red color
• Folic acid - for cell division after intense exercise
• Iron and copper - for blood formation

🍳 How to Prepare

The best ways to prepare beets for sports, while preserving maximum nutritional value:

1. Beet juice: with carrots, apples, ginger
2. Bake: with skin, 200 °C, 45-60 min, then peel
3. Soup: borscht with vegetables, sour cream

⚡ When to Eat?

Before competition (2-3 h) - for the nitrate effect. After training - for recovery.

🔄 Substitutions and Alternatives

Best alternatives beets for sports:

Spinach (also contains nitrates), celery, carrots, radishes

💡 Tips

• Beet juice before running - 2 h before the start
• Bake with skin - more nutrients
• Beet powder - a convenient alternative for travel
• Don't be surprised by red urine - it's betalains, not blood!

🥄 Portions And How To Include In Diet

Average serving — 1–2 boiled beets (150–250 g). Nitrates in beets are a natural part of the plant; when consumed regularly, the body converts nitrates into nitric oxide, which participates in the regulation of vascular tone.

• Boiled or baked — a salad base.
• Grated raw — with carrots and apples.
• Juice — in small amounts, diluted.

🛒 How To Choose And Store

Choose firm beets with a smooth surface and fresh leaf remnants. Store in the refrigerator; cut off any remaining leaves — they draw moisture from the root. Do not peel before boiling so they lose less color.

• In the refrigerator — for several weeks.
• Boiled — in an airtight container for up to 4–5 days.
• Boiled and sliced are suitable for freezing.

⚠️ Common Mistakes

• Juice only — fiber is lost, and sugar is concentrated.
• Boiling Too Long — soluble substances are washed out; it is better to boil with the skin on or bake.
• Expecting a “Magical” Effect — nitrates are only one piece of the puzzle, not a medicine.

📋 What Is Important To Know

Beets stand out for their nitrates — in the body they are converted into nitrites, and these participate in the formation of nitric oxide. Nitric oxide is a signaling molecule involved in regulating the tone of the blood vessel wall, which is why beets are often associated with endurance sports. The nitrate content depends greatly on the variety, soil, and storage, so it is better not to expect specific numbers.

⚖️ Portions And Daily Norm

• A usual serving — one medium beet (about 80–120 g), boiled or baked.
• Before an endurance workout, it is worth eating beets or drinking juice a few hours beforehand, because the conversion of nitrates takes time.
• Beet juice is more concentrated — start with a smaller amount to monitor how you feel.
• Urine may take on a pinkish hue — this is harmless and related to pigments, not a problem.

🛒 How to Prepare and Store

• Boil beets with the skin and tail on so fewer substances are washed into the water.
• Baking in the oven preserves flavor and some substances better than boiling.
• Store raw beets in the refrigerator after cutting off the leaves — the leaves draw moisture from the root.
• Store boiled beets in the refrigerator and use within a few days.

🙋 Frequently Asked Questions

Are beets suitable only for endurance sports? No, they are also suitable as an ordinary vegetable — the effect of nitrates is just one of many reasons to eat them.

Is juice better than boiled beets? Juice is more concentrated but has no fiber; the most practical option is to eat the vegetable itself.

Does the color of beets indicate quality? Not always — color is determined by pigments, not nutritional value.