Beet the Heat: A runner's smoothie

I love to run. A lot. It is my way to clear my head, clear my stress, and boost my energy. I started running when I was nineteen and haven’t stopped since. I believe it is the easiest way to get out and push yourself.  Running barely costs any money, no gym membership is required, and you can run from anywhere. All you need is a pair of running shoes and you are set. It’s that easy.

However, in the summer heat, it is easy to get dehydrated, losing electrolytes in your sweat. Electrolytes are very important for fluid balance, nerve impulses, and overall function of cells, organs, and muscles. Common electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphorous.

Today’s smoothie is not only great for endurance athletes because of balanced electrolytes, but also because of the whole roasted beet. Beets not only make this smoothie a vibrant purple, but they also contain nitrates. A recent study by researchers at Saint Louis University, demonstrated that eating cooked beets acutely improves running performance. They found that runners that were given 200 grams of baked beet roots ran 3 percent faster and cut 41 seconds off of their 5k time. The key? Nitrates. In the body nitrates signal widening of the blood vessels, which promotes increased blood flow and regulation of blood pressure. This increase in blood flow allows more nutrients and oxygen to be dispersed to hungry muscles. Now do you like beets a little more?

So, here is my favorite running treat. Alongside a balanced breakfast, this vitamin and mineral rich smoothie can help boost your endurance, while keeping your electrolytes in check. The coconut water and avocado pack a good potassium punch, while the fortified almond milk offers calcium and magnesium. With a pinch of added sea salt, you are all set.

Drink up and run.

Beet the Heat Smoothie

Makes 1 serving

Ingredients:

1 medium roasted beet, diced

1 black plum, pitted

¼ avocado, peeled

½ large lime, juiced

¼ cup almond milk (fortified)

¼ cup coconut water

1-2 teaspoons honey

Pinch of sea salt

Crushed ice

Directions:

1. Roast beets (see link). Cool and refrigerate.

2. Add beet, plum, avocado, lime juice, almond milk, coconut water, honey, sea salt, and crushed ice into a high-speed blender. Blend until smooth. Serve immediately.

Note: I have swapped the plum for ½ cup blueberries or a kiwi. Either is good.