Beetroot: A Performance Enhancing Superfood

Beetroot is one of the most popular super foods in the world. It contains many health promoting properties such as: Antioxidants, B vitamins, Calcium, Iron, Magnesium, Potassium and Zinc. Beetroot juice can improve your energy levels and stamina during exercise. There are several studies which show that beetroot juice increases endurance capacity and improves muscle strength during physical activity. Beetroot juice may increase your ability to perform better at work or school. You can use it to treat certain types of skin conditions such as acne, eczema, psoriasis and others.

There are various ways in which you can take beetroot juice. Some of them include:

1) Drink beetroot juice before exercising (helps with recovery).

2) Take beetroot juice after exercise (helps with recovery).

3) Take beetroot juice before bed (helps with sleep).

4) Mix 1 part beetroot juice with 8 parts water.

5) Eat beetroot salad (makes you feel full and helps you lose weight).

6) Add 1/2 cup of boiled beetroots to your coffee every morning.

7) Make a smoothie using frozen berries, fresh fruit, honey and lemon.

8) Use a teaspoonful of beetroot juice in your tea.

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If you want to know more about the benefits of beets, you can read this article: The Benefits Of Beets And How To Use Beets For Health.

The beet has long been used as a powerful source of nutrition by the most infamous ancient warriors such as the Roman gladiators and the tribes of Native Americans. With beetroot origins dating back to Roman times, this popular superfood has been given the title of “the original iron man”.

It contains an impressive list of nutrients, antioxidants and dietary minerals which improve physical and mental performance.

Athletic Performance

Beets are beneficial for sports people. They help to improve stamina and allow you to exercise or compete for longer without tiring.

This is particularly true for endurance based sports such as long distance running and cycling. If you are involved in these types of activities, then beets are an important food for you. Beets improve blood flow and reduce lactic acid which leads to less muscle soreness. They also improve the use of oxygen in your blood which helps to prevent the build up of lactic acid.

Beetroot juice is easy on the stomach and can be taken either before or during exercise to boost stamina and performance. During competitions, beetroot juice can help to reduce muscle fatigue and increase athletic performance by 3-3.5%.

Beets are particularly useful for athletes or those who are extremely physically active because beet juice can help to increase physical stamina. During a training session the oxygen we breathe becomes elevated in the muscles as they become fatigued.

This limits their ability to burn oxygen and therefore leads to an increased build up of lactic acid. Lactic acid then creates that burning sensation in your muscles you sometimes feel during intense activity. When lactic acid builds up in your muscles, it can cause a very strong burning sensation which may even cause you to stop exercising.

Beetroot juice can help to combat this effect by lowering lactic acid and increasing the amount of oxygen delivered to your blood. This helps you to perform at a higher level for longer periods of time and prevents those strong muscle burn sensations.

There are many ways to prepare beetroots. They can be eaten raw, pickled, juiced, shredded or even used in a soup.

However you choose to eat them, beets will provide your body with an abundance of antioxidants, which help to protect your cells from free radical damage.

Beetroot: A Performance Enhancing Superfood - GYM FIT WORKOUT

Beetroots contain an array of important nutrients including folate, potassium and manganese. One of the most beneficial nutrients found in beets are betalains, which are antioxidant pigments that give beets their distinctive color.

Betalains also provide beets with their unique benefits because they have both anti-inflammatory and detoxifying effects.

Research shows that betalains can help to prevent a wide range of diseases such as cardiovascular disease, cancer, inflammatory bowel disease and arthritis. Other research shows that betalain antioxidants can also protect against liver and kidney damage.

Because beets are so high in nutrients, they are often prescribed to people who have been exposed to long periods of stress. They also help to calm the nervous system and can help you get a good night’s sleep.

Beetroots are not just beneficial for humans, they also provide several benefits for animals such as improving milk production in cows.

Beets are one of those vegetables that have a strong distinctive taste, which make them great for juicing. However, beet juice can stain so it is important to be careful when juicing them so you don’t end up staining your clothes or anything else around you.

When juicing beets, I like to do half apples to cut the strong flavor of the beet juice.

When buying beets look for ones that are firm to the touch and their leaves should be crisp. The size of the beetroot is not an indication of its freshness because they can grow to different sizes even when they are the same age.

The best way to test if a beet is ripe is to gently pull on the leaves of the beet, if the leaves pull off easily then it is ripe. Do not wash beets before storing them because moisture encourages mold growth. Beetroots should be stored in the refrigerator and used within a week.

27. Broccoli

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Broccoli is a vegetable that belongs to the Brassica vegetable family that includes cabbage, cauliflower, turnips and about twenty other vegetables. The word “Brassicaceae” comes from the Greek word for embers because the plant family as a whole has a high resistance to cold, ash and have a similar appearance to some varieties of ash.

Broccoli is rich in vitamin C and contains a good amount of fiber as well as vitamin A, potassium and magnesium. It is also a good source of protein considering that it’s a vegetable.

Although it is considered to be a green vegetable, broccoli actually has a yellowish color when it is raw.

Cooking broccoli helps to bring out its bright green color and makes it softer and easier to digest. One cup of chopped steamed broccoli only contains about thirty-two calories and has nearly six grams of fiber.

Like most vegetables, it is best to eat broccoli freshly cooked or raw to get the most nutritional benefits from it. If you do heat it up, steaming it is considered to be the best method.

Boiling can reduce the levels of certain nutrients, although the levels aren’t reduced too much.

Before eating any vegetable, you should always wash it thoroughly to remove any bacteria that may be on its surface. Do not soak vegetables in water for too long though because this can also reduce the levels of some nutrients.

One thing that might surprise you is that the florets that we usually eat are not the actual flower of the broccoli plant. The buds that we eat are actually the baby flowers or smaller versions of the real flowers that are attached to the stems.

Under ideal conditions, broccoli can have a relatively long growth period of three months. It is grown in sandy soil with a good amount of water and sunlight.

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Broccoli is very versatile as well, you can eat the stems or stalks as well as the flower buds. You can make a soup, stir-fry, bake, steam, or just eat it raw by itself or with another food.

If you find that the taste of broccoli is too strong for you, try cooking it with something like onion or garlic. You could also add some flavored salts to reduce the strength of the taste if you want to.

Broccoli grows best in cool weather, so make sure that you plant it in early spring or late summer when it’s colder. Normal temperatures of between four and seven degrees are perfect for it to grow effectively.

Broccoli plants grow to a height of about three feet and have small green leaves. They have small white flowers that grow in clusters and turn into seeds that resemble beads when they are ready to be harvested.

These seeds can be eaten as well, but they are very small and most people prefer not to bother with them.

To grow your own broccoli, you will need to find a vegetable plant that is specifically for broccoli rather than mixing it in with other types of plants. It’s best to get one that is grown locally to improve its taste, but if none of these are available to you then choose one from a place that has similar growing conditions.

After you have acquired your plant, the best time to plant it is early spring. Make sure that you plant it in fertile soil that has been well prepared and free of debris such as rocks and other foreign objects.

Plant the entire plant, flower and all, about two feet away from any other plants or objects. Make sure that there is at least two feet of space between the top of the plant and the bottom of the leaves of the plant that sits above it.

This will allow enough space for the development of the roots and stalks.

After you have planted your broccoli, keep the soil moist but not soggy as this can cause the roots to become damaged. Always water the soil and not the plant itself to ensure that you do not cause any stress to the plant itself.

If you want to harvest the seeds, let one or two of the lower florets turn into a light brown color before you actually harvest them. Now that you know how to grow your own broccoli, it’s time to get started!

Good luck!

Sources & references used in this article:

The Performance-Enhancing Gut June 22, 2016 by M Stephany –

High Concentrated Beetroot Juice Supplement Improves Cycling Power, VO2, Time to Exhaustion, Heart Rate and Anaerobic Threshold in Trained Cyclists. by G Palevo, N Williams, A Harp… – Journal of …, 2019 –

Contemporary superfood cults by T Sikka – Food cults: How fads, dogma, and doctrine influence …, 2016 –

Explaining superfoods: Exploring metaphor scenarios in media science reports by G Palevo – 2019

How to Grow & Eat Your Own Superfoods by R Breeze – Ibérica, Revista de la Asociación Europea de Lenguas …, 2017 –