Beet, Berry & Tart Cherry Pre-Workout

Why it works

Beets are the most practical dietary source of nitrate, which the body converts through saliva and stomach acid into nitric oxide, the signal that tells blood vessels to relax and widen. That shows up two ways in trials: modestly lower blood pressure, and a small but real drop in the oxygen cost of steady exercise, which is why beetroot juice became a standard in endurance sport. The effect peaks roughly two to three hours after drinking, so timing matters more here than in most recipes. Tart cherry adds anthocyanins studied for reducing muscle soreness after hard sessions. Using whole cooked beet rather than juice keeps the fiber, which blunts the sugar load that plain beet juice carries.

Ingredients

• 150 g cooked beet, cooled and roughly chopped
• 120 g frozen mixed berries
• 120 ml unsweetened tart cherry juice
• 120 ml water or unsweetened almond milk
• 1 tbsp (12 g) chia seeds
• 1 tbsp fresh lemon juice

Method

1. Pour the liquid into the blender first, then add the soft ingredients, then anything frozen or hard on top. Blending in that order keeps the blades in liquid instead of spinning against a frozen block.
2. If you are using vacuum-packed cooked beet, drain and rinse it first so the vinegar does not carry through.
3. Blend on low until it breaks up, then on high for 45 to 60 seconds, until no flecks remain and the texture is even.
4. Taste and adjust: a splash more liquid if it is too thick to pour, a squeeze of citrus if it tastes flat, a few more ice cubes if you want it colder.
5. Drink it soon after blending. The texture separates within about ten minutes, and the colour dulls as the cut surfaces oxidise.