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From Gym Rats to Desk Jockeys: Beets Promote Peak Performance

Kareem Hyver

Let’s talk about beets. Yes, those vibrant, crimson vegetables that your grandma swore by but your inner child likely avoided at the dinner table. Turns out, she was onto something. Beets are basically the superhero of the vegetable world—except their capes are made of nitrates, antioxidants, and fiber. Whether you’re crushing it at the gym, trying to improve gut health, or just looking for a natural energy boost, beets are about to become your new best friend.


But let’s be honest—beets aren’t the easiest sell. Their earthy flavor and past associations with canned mush might make you skeptical. Stick with us, though, because at the end of this post, we’ll share some easy, delicious ways to enjoy beets that will leave you wondering why you ever doubted them.


 
  1. Beets vs. Energy Drinks: The Unexpected Showdown

    A scary energy drink looking to do evil things to your body and a beautiful beat side by side.
    Choose beets for natural energy over risky energy drinks with scary side effects.

    Imagine this: You’re reaching for an energy drink, thinking it’s the key to your next PR at the gym. But what if I told you a glass of beet juice could do more for your stamina? Beets are loaded with nitrates, which your body converts into nitric oxide. This magical molecule improves blood flow, delivering oxygen to your muscles faster and making your workouts feel like a breeze. A study even showed that athletes who drank beet juice before exercising ran faster and longer than their non-beet-drinking counterparts (Domínguez et al., 2017).


    Fun Fact: Beets won’t leave you jittery or crashing later—unlike certain brightly colored cans. Plus, they probably won’t give you a heart attack from eating too many of them.


 
  1. Gut Health: Beets Are Your Gut’s BFF

    Here’s a controversial statement: Beets might just be better for your gut than yogurt. Why? They’re packed with fiber, which feeds the good bacteria in your gut. A healthy gut isn’t just about digestion—it’s the control center for your immune system, mood, and even skin health (Hord et al., 2009). Beets also contain betaine, a compound that supports liver function and detoxification (Craig, 2004). So, while others are downing questionable detox teas, you can sip on beet juice and keep it real.


    Pro Tip: La Vie’s Beet Kvass is a fermented beet drink that packs a probiotic punch. The probiotics thrive off of beets instead of added sugar making it a clean way of enhancing your microbiome!


 
  1. Weight Loss? Beets to the Rescue

    If you’re trying to shed a few pounds, beets are your secret weapon. They’re low in calories, high in fiber, and naturally sweet, making them the perfect addition to your meals without blowing your calorie budget (Slavin, 2013). Fiber helps keep you full longer, so you’re less likely to raid the pantry for cookies.


    Joke Alert: Beets might not replace cookies, but they sure know how to keep things in rhythm. Get it? Get it???


    a beet playing the drums after a joke was told
    Budum... tsssss


 
  1. Beets and Blood Pressure: A Match Made in Health Heaven


    A heart and a beet embracing.
    Beets: A Heart’s Best Friend for Cardiovascular Health.

    For anyone dealing with high blood pressure (or just wanting to keep it in check), beets are a game-changer. Studies show that the nitrates in beets can help lower blood pressure naturally (Kapil et al., 2010). And the best part? You don’t need to pop pills or give up salty snacks entirely. Just add some beets to your routine and let nature work its magic.


 


  1. The Beet Gym Hack: How Beets Promote Peak Performance

    Gym enthusiasts engage in a lively workout session under the bright lights, benefiting from the muscle-repairing properties of beets to enhance recovery and reduce post-exercise soreness.
    Gym enthusiasts engage in a lively workout session under the bright lights, benefiting from the muscle-repairing properties of beets to enhance recovery and reduce post-exercise soreness.

    Here’s where it gets really good for gym-goers: Beets not only boost your performance, but they also help with recovery. Their anti-inflammatory properties reduce muscle soreness and speed up repair (Clifford et al., 2015). So, while everyone else is waddling out of leg day, you’ll be walking tall and ready for round two.


 
  1. How to Add Beets to Your Life (Without Feeling Like a Rabbit)

    Not sold on beets yet? That’s okay. We get that their earthy flavor isn’t for everyone, but when prepared the right way, they can taste amazing. Here are a few ways to enjoy them:

    1. Moroccan Beet Salad: This vibrant and refreshing salad combines sweet, earthy beets with tangy citrus, warming spices, and fresh herbs for a dish that’s as beautiful as it is delicious. Check out this recipe

    2. Beet Kvass: La Vie’s Beet Kvass is a fermented drink loaded with probiotics and nitrates. It’s perfect for sipping before a workout or as an afternoon pick-me-up.

    3. Roasted Beets: Toss them in olive oil, sprinkle with salt, and roast until caramelized. They make a delicious side or salad topping.

    4. Smoothies: Add a handful of cooked beets to your morning smoothie. Pair with berries, spinach, and a splash of almond milk for a sweet, earthy boost.

    5. Beet Chips: Thinly slice beets, bake them into chips, and say goodbye to greasy potato alternatives.


 

Final Thoughts:


Don’t Miss a Beet! Whether you’re smashing personal records at the gym, working toward better gut health, or just looking for a natural way to feel more energized, beets are the real MVP. They’re versatile, packed with nutrients, and, when done right, downright delicious. So next time you see a beet, don’t walk away. Embrace the root. Your body (and your taste buds) will thank you.


 

References

  1. Domínguez, R., Cuenca, E., Maté-Muñoz, J. L., García-Fernández, P., Serra-Paya, N., Estevan, M. C. L., & Garnacho-Castaño, M. V. (2017). Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. Journal of the International Society of Sports Nutrition, 14(1), 1-12.Available at: https://pubmed.ncbi.nlm.nih.gov/29311764/

  2. Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American Journal of Clinical Nutrition, 90(1), 1-10.Available at: https://pubmed.ncbi.nlm.nih.gov/19439460/

  3. Slavin, J. L. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.Available at: https://www.mdpi.com/2072-6643/5/4/1417

  4. Kapil, V., Milsom, A. B., Okorie, M., Malkey, R., Rae, C., Woo, J., ... & Ahluwalia, A. (2010). Inorganic nitrate supplementation lowers blood pressure in humans: role for nitrite-derived NO. Hypertension, 56(2), 274-281.Available at: https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.110.153536

  5. Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.Available at: https://www.mdpi.com/2072-6643/7/4/2801

  6. Marco, M. L., Sanders, M. E., Gänzle, M., Arrieta, M. C., Cotter, P. D., De Vuyst, L., ... & Hutkins, R. (2021). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nature Reviews Gastroenterology & Hepatology, 18(4), 196-208.Available at: https://www.nature.com/articles/s41575-020-00390-5

  7. Craig, S. A. (2004). Betaine in human nutrition. The American Journal of Clinical Nutrition, 80(3), 539-549.Available at: https://ajcn.nutrition.org/article/S0002-9165(22)03560-2/fulltext


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