Did you know that beets are a great pre-workout? – GOOD SHAPE

For those who usually exercise regularly, you already know: pre-workout is an important key to performance, helping with intensity, disposition and strength (all with less fatigue).

“The correct foods give energy, increase caloric expenditure, help with vasodilation and improve blood supply to the muscles, reducing fatigue, improving performance in training” says the nutritionist Mariana Nacif.

Choosing the right foods is the key to a good workout, not a specific product. “Very careful when choosing a ready-made product or supplement as a pre-workout as they may contain high doses of caffeine and may interfere with sleep, mood, anxiety, stress, increased heart rate, and can often put your health at risk” warns the nutritionist.

BEET AS A PRE-WORKOUT

It is not new that we know that beets are good for health. According to studies, the vegetable is composed of powerful ingredients such as natural nitrates, which can increase performance in training. “When we consume this food, the bacteria that live in our mouth transform nitrates into nitrite, and then into nitric oxide, a vasodilator that allows for greater blood flow directed to the lungs and muscles” explains nutri. That is, it promotes increased physical resistance during training and decreases the rate at which you get tired, among other things.

Beetroot is also rich in vitamin C, a potent oxidant that helps fight free radicals, it is rich in fiber and its carbohydrate is an excellent source of energy.

Benefits of consuming vasodilators in pre-workout:

Greater vascularity (effect of bouncing veins) Greater resistance Increased strength Accelerated post-workout recovery Helps in muscle hypertrophy

BEET RECIPE FOR PRE-WORKOUT

Through studies, it was possible to identify that beetroot juice 500 ml before training can improve performance by improving the perception of strength in strength exercises. endurance or of high intensity and short duration.

Ingredients:

200 ml water OR coconut water 1 large beetroot OR 2 small raw beetroots, peeled 5 strawberries OR 1 red grape berry OR 1 part blueberry 1 piece of ginger OR 1 pinch of cinnamon

Way of doing: Blend everything in a blender, strain and serve with plenty of ice.