1.5 cups almond milk or apple juice

1-2 small beets

3/4 cup frozen cherries

3/4 cup frozen strawberries

2 cups kale, stems removed and leaves chopped

Peel beets, cut into quarters, add to blender. Add remaining ingredients and blend in a high power blender until smooth.

why BEETS? – rich in natural nitrates, which your body can convert into nitric oxide – nitric oxide tells your blood vessels to relax, opening them up for more blood flow – nitrates from beets not only dilate arteries, but allow your body to extract more energy from oxygen in the blood for HEALTH: – researchers have seen a 10-point systolic blood pressure drop in volunteers within hours of consuming beet juice — an effect that lasted throughout the day

for ATHLETES: -greater endurance while using less oxygen…energy production is more efficient! -men and women eating 1.5 cups beets 75 minutes before racing improved their running performance with less perceived exertion (faster time with less effort!) -maximize athletic performance with 1/2 cup beet juice 2-3 hours before competition

what’s the optimal AMOUNT? – 1/2 cup juice, which is the equivalent of a 15 oz can of beets or 1.5 cups baked beets

Susan Caciano, MS, RD, LD Registered Dietitian + Wellness Coach

NutriFormance/Athletic Republic

 

for meal planning, cooking classes, or coaching in eating for optimal health, longevity,

and performance

feel free to say hello or schedule an appointment: susanc@NutriFormance.com