Want to increase your endurance? Add beetroot to your diet. Studies show that the purple powerhouse can improve stamina and performance.
In one study by Lansley et al, cyclists increased their maximum cycling time by 16 per cent. And runners’ endurance increased by five per cent in another study published in Journal of the Academy of Nutrition and Dietetics. Here are some more reasons to pile beetroot onto your plate.
Reduce your oxygen debt
High levels of nitrates found in beetroot reduce oxygen debt during exercise and open up blood vessels, allowing more oxygen to flow. It is also thought to lower blood pressure.
Load up on nutrients
Beetroot contains vitamins A, B and C, plus folic acid, magnesium and iron, as well as fibre. The pigments in beetroot are known as betalains which contain nitrogen and work as antioxidants and anti-inflammatories.
Fuel energy levels
Nitric oxide is involved in increasing blood flow to the muscles, which makes it easier for your power generators, known as mitochondria, to produce energy.
Love a burger but keen to cut back on meat? Try this beetroot burger salad recipe from Happy Skin Kitchen – it’s perfect after a hard training session.
- 1 pack of Gosh! Beetroot, Kale & Quinoa Burgers
- 2 courgettes
- 1 cup of cherry tomatoes
- 100g of tenderstem broccoli
- 100g of asparagus
- A handful of rocket
- A handful of basil leaves
- ½ cup of edamame beans
- A drizzle of olive oil
- Salt & pepper to taste
For the basil dressing:
- 1 cup of basil leaves
- ½ clove of garlic
- The juice of 1 lemon
- Salt & pepper to taste
- ¼ cup of sunflower seeds (optional)
To sprinkle on top:
- ¼ cup of sesame seeds
- ½ a teaspoon of chilli flakes (optional)
- Extra basil leaves
- Preheat oven to electric 150°c/fan oven 120°c/gas mark 2.
- Place the cherry tomatoes cut in half on a baking tray with a drizzle of olive oil, salt & pepper and roast them for 45 minutes.
- To make the dressing, simply place all the ingredients into a blender or food processor and blend until smooth.
- Heat a griddle pan on the hob with a drizzle of olive oil. Slice the courgettes into thick slices, then cook on the griddle pan until cooked through and lightly charred.
- Remove the courgettes and proceed cooking the asparagus, broccoli and edamame beans on the griddle pan for a few minutes until cooked through.
- Reheat the oven to electric 200°c/fan oven 180°c/gas mark 4 and cook the Gosh! burger for 15-20 minutes.
- Toast the sesame seeds in pan on a medium heat for about 5 minutes. Give the pan a shake from time to time to prevent burning.
- In a mixing bowl, toss the broccoli, asparagus, courgettes and edamame beans with the basil dressing. Sprinkle with the toasted sesame seeds and chilli flakes (if using).
- To plate up the salad start by layering the rocket, all the grilled vegetables, the roasted tomatoes and the Gosh! Beetroot Burger cut into strips. Drizzle some extra basil dressing and sprinkle generously with the toasted sesame seeds, basil leaves and chilli flakes.