Fuel for Your Fire

Beetroot: Supercharge Your Run with Nature's Running Enhancement

Author

Shane Winston
July 15, 2025

Every day is a great day to run, but as runners, what we consume plays a crucial role in how well you perform, recover, and stay injury-free.

In this edition of Runner’s High, we’ll dive into the science of nutrition for runners - exploring which foods pack the essential nutrients your body needs to go the mile. From boosting endurance to supporting muscle recovery, the right choices at mealtime can make all the difference in achieving your personal best and staying injury-free. Let's get into what your shopping list needs to help you fuel up for success!

Just Beet It

Credit: Photo by Ksenia

Why It Should Be Add to Your Diet:

  • 🧠 Efficiency Engine
    Beet juice helps your body use less oxygen during exercise — even during low-intensity runs. That means you can run farther or faster without feeling as winded!

  • 🩸 Folate for the Win
    Beets are a great source of folate, which helps your body make red blood cells, build protein, and repair muscle tissue after workouts.

  • 🍌 Potassium Power
    Just one cup of cooked beets gives you 11% of your daily potassium, which supports muscle function and helps prevent cramps during long runs.

  • 🧯 Anti-Inflammatory Advantage
    Beets contain betalains, natural compounds that help reduce inflammation — so you can recover faster after tough workouts.

  • 🔋 Iron = Endurance Essential
    Iron helps transport oxygen to your muscles. One cup of beets provides about 7% of your daily iron needs, helping support long-lasting energy.

  • 🛡️ Vitamin C Champion
    Beets also offer a dose of vitamin C, which supports immune health and keeps your joints and connective tissue strong. One cup gives you around 7% of your daily vitamin C.

How Much Should You Consume?

If you want to use beetroot juice to boost your running performance, aim for 350–500 mg of nitrates—that’s the amount recommended by the Australian Institute of Sport. This usually means about 70 ml of concentrated beet juice or 500 ml of regular juice. Drink it about 2 to 3 hours before your run so your body has time to turn the nitrates into nitric oxide, which helps muscles use oxygen more efficiently (Journal of Applied Physiology, 2013). Some well-trained athletes may take up to 800 mg, but more isn’t always better. Too much for too long can cause side effects, so it’s best to use it occasionally and not every day (Free Radical Biology and Medicine, 2013).

  • Pairing Suggestions: Beets do really well in salads and smoothies. They make great additions to a fresh vegetables like arugula and cucumbers and grains like quinoa.

Credit: Photo by Milada Vigerova

💡 Quick Recipe Ideas:

Beet Salad with Feta, Cucumbers, and Dill

  • This fresh, no-fuss side salad comes together in just 10 freaking minutes; using either roasted or canned beets mixed with crisp cucumber slices, salty feta cheese, and bright dill. It’s dressed simply with a whisk of lemon juice, extra-virgin olive oil, and salt, making it a vibrant and healthy Mediterranean-style dish without any lettuce. It’s colorful, packed with fiber, vitamins, minerals, antioxidants, and anti-inflammatory goodness—perfect for a quick, nutritious boost.

Beet Juice:

  • This vibrant juice combines clean, chopped raw beets (red, golden, or candy variety) with fresh ginger and a splash of lemon for flavor. You can make it using a juicer or blender. Feed the beet pieces through, or blend the beets with water (about ¼–⅓ cup), then strain through a nut milk bag or cheesecloth to extract the juice. For balance and taste, the recipe suggests mixing roughly five beets with ~50 g (around 1.8 oz) of ginger root and the juice of one lemon.The juice keeps in the fridge for 1–2 days or can be frozen for up to three months. Leftover beet pulp isn’t wasted. It’s great in smoothies, veggie patties, or can be dried into powder for baking.

Credit: Photo by Pixabay

Keep Fueling Your Fire!

Thank you for joining us this month to explore the benefits of beets, and how it can make all the difference in your health and recovery. Stay mindful of what you choose to fuel your fire and explore different delicious ways to nourish your body so that you continue to chase that Runner’s High!