Boost Performance with This Protein Smoothie

This high protein beetroot smoothie provides a well-rounded mix of nutrients, including nitrates from beetroot for improved blood flow, antioxidants from berries and spinach, and protein for muscle support.

Pre-Workout Beetroot Smoothie

Ingredients:

• 1 small beetroot, peeled and chopped (about 1/2 cup)

• 1/2 cup frozen berries (e.g., blueberries, strawberries)

• 1/2 ripe banana or 2 small dates

• 1/2 cup Greek yogurt (plain, unsweetened)

• 1/2 cup unsweetened almond milk (or your choice of milk)

• 1 tablespoon honey (optional, for sweetness)

• 1/2 teaspoon grated fresh ginger (optional, for added flavor and anti-inflammatory properties)

• 1/2 teaspoon ground cinnamon (optional, for flavor)

• 1-2 cups fresh spinach leaves (for added nutrients)

• 1 scoop of your preferred protein powder (whey, plant-based, or collagen)

• Ice cubes (optional, for thickness)

Instructions:

1. Prepare the Beetroot: Peel and chop the beetroot into small pieces.

2. Blend: Add all the ingredients to a blender.

3. Blend Until Smooth: Blend until you achieve a smooth, creamy consistency. If the smoothie is too thick, you can add a few ice cubes or more almond milk to reach your desired consistency.

4. Taste and Adjust: Taste the smoothie and adjust the sweetness with honey, if needed.

5. Serve: Pour the smoothie into a glass or shake, and it's ready to enjoy!

Nutritional Benefits (Approximate):

• Calories: 290-320 calories

• Protein: 20-25 grams (varies based on the protein powder used)

• Carbohydrates: 45-50 grams

  • Dietary Fiber: 8-10 grams

  • Sugars: 27-29 grams (natural sugars from fruits and honey)

• Fat: 2-3 grams

• Vitamin C: 80-100% of the Daily Value (DV)

• Potassium: 20-25% DV

• Folate: 20-25% DV

• Iron: 15-20% DV

• Calcium: 25-30% DV

Nutritional Benefits:

• Beetroot: Beetroot is rich in nitrates, which may help improve blood flow and oxygen delivery to muscles, potentially enhancing exercise performance.

• Berries: Berries are packed with antioxidants, vitamins, and minerals that can support overall health and recovery.

• Banana: Provides a quick source of natural sugars, potassium, and carbohydrates for energy.

• Greek Yogurt: A source of protein to help preserve muscle mass during exercise.

• Almond Milk: Low in calories and a source of calcium and vitamin D.

• Honey: Adds natural sweetness and quick-acting carbohydrates for energy.

• Ginger (optional): May have anti-inflammatory properties and can add a spicy kick to the smoothie.

• Cinnamon (optional): Adds flavor and potential metabolic benefits.

• Spinach: Adding spinach provides an extra boost of vitamins, minerals, and antioxidants, including iron and folate.

• Protein Powder: Including protein powder increases the protein content, which is essential for muscle repair and growth.

Consider adding some healthy fats such as avocados, chia seeds, flaxseeds, nut butter, coconut milk, or nuts and seeds if your goal is weight gain. .