Do you feel tired during your workout? Maybe you’re not getting enough of the fuel your body needs. The easiest way to fuel up for your next workout or run is to have a smoothie about 60 minutes before. But make sure it’s got the nutritional balance right. Why not add in some functional foods for an extra energy boost?
This delicious pre-workout berry beet power smoothie recipe is a nutritious energy bomb to get you through your next workout. Made with mixed frozen berries, banana, protein powder, almond milk, Red Beet Crystalsand MCT Oil This Flora shake is packed with energy boosting nutrients and it’s delicious!
It’s great for on-the-go use, takes just a few minutes to make, and isn’t too heavy.
MCT oil and beet crystals are especially effective if you need energy for endurance or training, which we’ll explain in more detail below, as well as why beet crystals are a great way to incorporate beets into your daily routine.
Give this recipe a try, I promise you’ll love it, and even better, it’ll give you the energy to power through your workout.
The ingredients for this pre-workout smoothie are:
- Frozen Mixed Berries: It tastes delicious and is packed with nutrients.
- banana: As above, but add simple carbohydrates for an energy source.
- Flora Organic Red Beet Crystals: Why raw beets are no good? Here’s why! Keep reading.
- Flora MCT Oil: An exceptional source of fat for instant energy.
- Vanilla Protein Powder: Aids in recovery and muscle repair.
- Milk Selection: Putting this smoothie together.
What effect do these ingredients have on 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 may help with delayed onset muscle soreness (DOMS) and muscle recovery.1).
Berries are high in fiber, low in calories, and packed with nutrients such as Vitamin C, Vitamin K, potassium, magnesium, and fiber. Fiber helps your body absorb nutrients more steadily, so they are often added to smoothies and shakes. It helps keep blood sugar levels balanced during exercise.
banana: Like berries, bananas have They’re easy-to-digest simple carbohydrates that will give you energy without adding weight. They’re also a good source of fiber, antioxidants, and potassium, a mineral that helps prevent muscle cramps. Half a banana is all you need.
Flora Organic Red Beet Crystals: Athletes have relied on beets for energy for decades.
Beets are a natural source of nitrates, which your body converts into nitric oxide, a nutrient that supports your cardiovascular system and improves blood flow. Many studies have also shown evidence that it supports athletic performance, which is why athletes love beets.
Although the full effects of nitric oxide take 2-3 hours to kick in, beets and beet crystals also provide simple carbohydrates that your muscles can use for a quick energy boost, and they continue to work in your body even after your workout is over.
Beets contain important nutrients, including zinc, iron, potassium, magnesium, manganese, and vitamin C. They also contain powerful antioxidants, including glutathione, known as the “master antioxidant,” and betalain, the phytonutrient that gives beets their vibrant red color. Both help reduce oxidative stress in tissues that is naturally caused by exercise. Some research suggests that betalain may also help with exercise-induced fatigue (2).
Why use Beet Crystals instead of beets from the produce section? I love fresh beets but they’re messy. And they stain everything.
This recipe uses Flora Organic Red Beet Crystals, the best way to get your daily dose of beet nutrition without the hassle of fresh beets. With no messy peeling or chopping required, you can easily incorporate beet nutrition into your daily routine.
Organic Red Beet Crystals Made with fresh organic beet juice pressed within 2-3 hours of harvest, it dissolves quickly.
It’s naturally sweet, slightly tart and has no added sugar. This recipe calls for one tablespoon in your shake.
MCT Oil: Due to their unique molecular structure, MCTs do not need to be digested like other fats. They are quickly absorbed and sent directly to the liver to be used for energy (3). That means you’ll be ready to hit the road again sooner, doing those extra reps or running that extra mile. Some people also find that it suppresses their appetite.
It’s difficult to get enough MCTs from food alone, so the best way to get them is through supplements.
MCT oil is colorless and tasteless, making it easy to add to smoothies, and unlike coconut oil, it remains liquid at room temperature.
But the problem is: You want to choose your MCT oil wisely. Flora MCT Oil is our go-to. Why?
- Certified Organic, Vegan and Non-GMO
- Sustainably sourced to protect natural habitats and wildlife
- It is not extracted using toxic chemicals or solvents like many other products.
This recipe calls for 1 tablespoon. However, if you’re new to MCT oil, start with 1 teaspoon and gradually increase the amount as your body becomes accustomed to this powerful energy source.*
Protein Powder: I used vanilla protein powder in this smoothie and it was delicious. Ideally, choose a clean protein powder that is unsweetened and third-party tested to be free of heavy metals. You can choose a plant-based, whey, or other protein powder. Choose what works best for your body.
If you have a protein powder but it’s plain, adding half a teaspoon of vanilla extract to your smoothie will give it a delicious vanilla flavor.
milk: This recipe calls for unsweetened almond milk, but feel free to use any milk you like — we prefer almond milk because it has fewer calories than most milks.
How to make a pre-workout smoothie
If you have a high speed blender, simply add all the ingredients and blend until smooth. Adding the protein powder after the milk will help prevent it from sticking to the sides of the blender. Blend for about 1-2 minutes or until completely smooth or to your desired texture.
Pour into your favorite glass and enjoy.
Tips + Substitutions
- For an extra nutritious boost, add a cup of fresh spinach or kale.
- Try different berry combinations or mix it with diced mango or pineapple.
- To avoid unnecessary calories, try to avoid sweetened milk with added sugar, and the fruit and beet crystals in this smoothie will provide all the sweetness you need.
- If you’re using a pre-sweetened protein powder, consider substituting 1/4 cup of oatmeal for the banana to get some healthy carbs and fiber.
- If you only have fresh berries, add a handful of ice before blending.
Get the recipe!
Pre-workout power smoothie
Try this delicious and easy pre-workout power smoothie recipe made with powerful superfoods like berries, beet crystals, bananas and MCT oil to give you the nutrients you need to support healthy energy levels and power your body through your workout.
Note
If you want an extra nutritional boost, add 1 cup of fresh spinach or kale.
Try different berry combinations or pair it with mango or pineapple, keeping the fruit to 1 cup total.
Use any type of milk you like for this recipe, but if your fitness goals include weight control, be aware that some milks have more fat calories than others, and whenever possible, avoid milk with added sugar to avoid unnecessary calories.
If you’ve never used MCT oil before, start with 1 teaspoon and work your way up to 1 tablespoon. Because MCT oil contains all the MCTs, some people may experience stomach upset at first if they take large amounts. However, Flora MCT Oil is a next generation product and the most common C6 MCT that causes nausea has been removed.
If you only have fresh berries, add a handful of ice before blending.
➡Visit Flora Health Try Organic Organic Red Beet Crystals and MCT Oil Put effort into 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.
