Do you feel like you’re dragging your feet during exercise? It’s likely that your diet isn’t enough to provide your body with the fuel it needs. The easiest way to fuel up for your next training session or run is to drink a smoothie about 60 minutes before. But it needs to have the right nutritional balance. Why not add some functional foods for energy?
This delicious pre-workout Berry Beet Energy Smoothie recipe is a nourishing energy bomb to fuel your next workout. Made from mixed frozen berries, bananas, protein powder, almond milk, red beet crystalsand MCT oil This smoothie from Flora is packed with energy-boosting nutrients! Plus, it’s delicious!
Very suitable for carrying on the go. You can do it in a few minutes and it won’t stress you out.
MCT oil and beet crystals are especially beneficial if you need energy for endurance and training. I’ll tell you more about it below. I’ll also explain why beet crystals are the best way to incorporate beets into your daily routine.
Try this recipe, I guarantee you will love it. Even better, you’ll have the energy to complete these workouts quickly.
Here are the ingredients in this pre-workout smoothie:
- frozen mixed berries: Delicious and nutritious.
- banana:Same as above, plus simple carbs for energy.
- Flora Organic Red Beet Crystals: Why not raw beets? There is a reason for this! continue reading.
- Flora MCT Oil: A special source of fat that provides instant energy.
- Vanilla protein powder: Can aid recovery and muscle repair.
- Milk of your choice: Put this smoothie together.
What benefits do these ingredients have for exercise?
Frozen mixed berries: Research shows that plant-based antioxidants can help reduce muscle pain and inflammation. A 2021 meta-analysis found evidence that polyphenol-rich berries like blueberries, blackberries, and raspberries can help relieve delayed-onset muscle soreness (DOMS) and muscle recovery.1).
Berries are high in fiber, low in calories, and rich in nutrients such as vitamin C, vitamin K, potassium, magnesium, and fiber. Fiber is beneficial in smoothies or shakes because it helps the body absorb nutrients steadily. This can help keep your blood sugar balanced while exercising.
banana: Like berries, bananas also have Simple carbohydrates that are easy to digest and provide you with energy without weighing you down. They are also a good source of fiber, antioxidants, and potassium, a mineral that helps prevent muscle cramps. All you need is half a banana.
Flora Organic Red Beet Crystals: Athletes have been eating beets for energy for decades.
Beets are a natural source of nitrates. Nitrates are converted in the body to nitric oxide, a nutrient that supports the cardiovascular system and improves blood flow. Many studies show that they support athletic performance, which is why athletes love them.
While the full effects of nitric oxide take about 2 to 3 hours, beets and beet crystals also provide simple carbohydrates that muscles can use for quick energy replenishment. They also continue to work in your body after exercise is over.
Beets contain important nutrients including zinc, iron, potassium, magnesium, manganese and vitamin C. They also contain powerful antioxidants such as glutathione (known as the “master antioxidant”) and betalains (a phytonutrient that gives beets their bright red color). Both can help reduce the oxidative stress on tissues naturally caused by exercise. Some studies show betaine may also combat exercise fatigue (2).
Why use beet crystals instead of beets from the produce department? While we love fresh beets, they are messy. They stain everything.
For this recipe, we’re using Flora’s Organic Red Beet Crystals, the best way to get the goodness of daily beets without the mess of fresh beets. No mess, peeling or chopping means you can easily incorporate the goodness of beets into your daily life.
Organic red beet crystals Made from fresh organic beet juice pressed within 2-3 hours after harvest. They dissolve immediately.
They’re naturally sweet, a little tangy, and have no added sugar. This recipe calls for adding 1 tablespoon to the smoothie.
MCT Oil: Due to the special molecular structure of MCTs, they do not need to be digested like other fats. They are quickly absorbed and transported directly to the liver for energy (3). This means you can hit that extra rep or run that extra mile and be ready in no time. Some people find this also suppresses their appetite.
It’s hard to find large amounts of MCTs in food alone, which is why taking supplements is the best way to go.
MCT oil is colorless and odorless, making it easy to add to smoothies. Unlike coconut oil, it remains liquid at room temperature.
But here’s the thing: You need to choose MCT oil wisely. and Flora MCT Oil is our first choice. Why?
- It’s certified organic, vegan, and non-GMO
- It is sustainably sourced to protect natural habitats and wildlife
- It is not extracted using toxic chemicals or solvents like many other substances.
This recipe calls for 1 tablespoon. But if you’re new to MCT oil, start with a teaspoon and gradually increase as your system gets used to this powerful energy source.
Protein powder: We used vanilla protein powder in this smoothie and found it delicious. If you can, choose a clean protein powder that has no added sugar and has been third-party tested to ensure it’s free of heavy metals. It doesn’t matter whether you choose a plant-based protein powder, a whey protein powder, or another protein powder. Choose what works best for your body.
If you have protein powder and it’s not flavored, you can add ½ teaspoon vanilla extract to your smoothie for a delicious vanilla flavor.
milk: This recipe calls for unsweetened almond milk, but feel free to use any milk you like. We like almond milk because it has fewer calories than most milks.
How to Make a Pre-Workout Smoothie
If you have a high speed blender, just put all the ingredients in and process until super smooth. Adding the protein powder after the milk can help prevent the milk from sticking to the sides of the blender. Blend for about a minute or two or until completely smooth or to your preferred texture.
Serve in the glass of your choice and enjoy!
hint+replacement
- For extra nutrition, add a cup of fresh spinach or kale
- Try different berry combinations or mix with diced mango or pineapple.
- Avoid pre-sweetened milk with added sugar whenever possible to avoid empty calories. The fruit and beet crystals in this smoothie will give you all the sweetness you need.
- If you use a pre-sweetened protein powder, consider substituting 1/4 cup of rolled oats for the bananas for healthy carbs and fiber.
- If you only have fresh berries, add a handful of ice before blending.
Get the recipe!
Pre-workout energy smoothie
Try this delicious and easy pre-workout energy smoothie recipe made with powerful superfoods like berries, beetroot crystals, bananas and MCT oil. It will provide you with the nutrients you need to support healthy energy levels and fuel your body through exercise.
notes
For an extra boost of nutrition, add a cup of fresh spinach or kale.
Try different berry combinations, or try it with mango or pineapple. A total of one cup of fruit should be reserved.
Use any type of milk you like in this recipe. Note that some milks have higher fat calories than others if your fitness goals include weight management. Also try to avoid milk with added sugar to avoid empty calories.
If you have never used MCT oil before, start with a teaspoon and gradually increase to 1 tablespoon. Higher levels of medium-chain triglyceride (MCT) oil, which contains all the MCT ingredients, may cause some people to experience initial stomach upset. But Flora MCT Oil is the next level up, they have removed the C6 MCT that most commonly causes nausea.
If you only have fresh berries, add a handful of ice before blending.
➡Visit FloraHealth.com Try their organic Organic red beet crystals and MCT oil Power up your next workout.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
