Do you feel like you’re dragging during your workouts? Chances are you’re not eating enough to give your body the fuel it needs. The easiest way to fuel up for that next training session or run is with a smoothie around 60 minutes beforehand. But it needs to have the right balance of nutrients. And why not add a few functional foods for an extra energetic boost?
This delicious Pre-Workout Berry Beet Power Smoothie recipe is a nourishing energy bomb that will power you through your next workout. Made with mixed frozen berries, banana, protein powder, almond milk, Red Beet Crystals, and MCT Oil from Flora, this shake is packed with energy-revving nutrients! Plus, it’s delicious!
It’s great for on-the-go. You can whip it up in a couple of minutes, and it won’t weigh you down.
The MCT oil and beet crystals are especially beneficial if you need energy for endurance and training. I’ll tell you more about that down below. I’ll also explain why beet crystals are the best way to get beets into your daily routine.
Try this recipe, and I promise you’ll love it. And even better, you’ll have the energy to zip through those workouts.
Here are the ingredients in this Pre-Workout Smoothie:
- Frozen Mixed Berries: They taste yummy and are nutrient-packed.
- Banana: Same as above, plus simple carbs for energy.
- Flora Organic Red Beet Crystals: Why not raw beets? There’s a reason! Keep reading.
- Flora MCT Oil: A special fat source for instant energy.
- Vanilla Protein Powder: Can help with recovery and muscle repair.
- Your Choice of Milk: Brings this smoothie all together.
What are the Benefits of These Ingredients for Exercise?
Frozen Mixed Berries: Studies show that plant-based antioxidants can support the reduction of muscle pain and inflammation. A 2021 meta-analysis found evidence that polyphenol-rich berries like blueberries, blackberries, and raspberries can help with delayed-onset muscle soreness (DOMS) and muscle recovery (1).
Berries are also high in fiber, low in calories, and rich in nutrients like vitamin C, vitamin K, potassium, magnesium, and fiber. Fiber is beneficial in a smoothie or shake because it helps the body absorb the nutrients steadily. This can help keep your blood sugar balanced while you’re working out.
Banana: Like berries, bananas have easy-to-digest simple carbs and can power you up without weighing you down. They’re also a good source of fiber, antioxidants, and potassium, a mineral that may help prevent muscle cramps. One-half a banana is all you need.
Flora Organic Red Beet Crystals: Athletes have been turning to beets for energy for decades.
Beets are a natural source of nitrates. Nitrates get converted to nitric oxide in the body, a nutrient that supports our cardiovascular system and improves blood flow. And many studies show evidence they support athletic performance, which is why athletes love them.
While the full effect of the nitric oxide takes about 2 to 3 hours, beets and beet crystals also supply simple carbohydrates that muscles can use for a quick energy boost. They also continue to work in your body after your workout is over.
Beets contain important nutrients, including zinc, iron, potassium, magnesium, manganese, and vitamin C. They also contain powerful antioxidants like glutathione—known as the “master antioxidant”—and betalain, a phytonutrient that gives beets their vibrant red color. Both can help reduce oxidative stress on our tissues that is naturally caused by exercise. Some research suggests betalain can also fight exercise fatigue (2).
Why use beet crystals over beets from the produce department? While we love fresh beets, they’re messy. And they stain, well, everything.
For this recipe, we’re using Organic Red Beet Crystals from Flora, which are the best way to get the daily goodness of beets without the messiness of fresh ones. No mess, peeling, or chopping means you can easily incorporate the goodness of beets into your daily routine.
Organic Red Beet Crystals are made with the juice of fresh organic beets pressed within 2-3 hours of harvest. And they instantly dissolve.
They’re naturally sweet, a little tangy, and have no sugar added. This recipe calls for one tablespoon in your shake.
MCT OIL: Because of MCT’s special molecular structure, they don’t need to be digested like other fats. They’re quickly absorbed and sent straight to the liver to be used for energy (3). Which means you can get in those extra reps or run that extra mile and be ready to go in a flash. Some feel like it also curbs their appetite.
It’s hard to find MCT’s in high amounts in food alone, which is why taking them in a supplement is the best way to go.
MCT oil is colorless and flavorless which makes it easy to add to a smoothie. It also remains a liquid at room temp unlike coconut oil.
But here’s the thing: You want to choose your MCT oil wisely. And Flora MCT Oil is our go-to. Why?
- It’s certified organic, vegan, non-GMO
- It’s sustainably sourced to protect natural habitats and wildlife
- It isn’t extracted using toxic chemicals or solvents like many others out there.
This recipe calls for a tablespoon. But if you’re new to MCT oil, start with a teaspoon and increase gradually as your system gets used to this powerful energy source.*
Protein Powder: We used a vanilla protein powder in this smoothie and found it really delicious. If you can, choose a clean protein powder that’s unsweetened and third-party tested to ensure it’s free of heavy metals. Whether you choose a plant-based, whey or other protein powder doesn’t matter. Choose whatever works best with your body.
If you have protein powder and it’s unflavored, you can add a ½ teaspoon of vanilla extract to the smoothie for that yummy 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’s lower in calories than most milks.
How to Make Your Pre-Workout Smoothie
If you have a high-speed blender, simply put all the ingredients in and then process until super smooth. Adding the protein powder after the milk can help keep it from sticking to the side of the blender. Blend about a minute or two or until completely smooth or you reach a texture you like.
Serve in a glass of your choice and enjoy!
Tips + Substitutions
- For an extra boost of nutrition, add a cup of fresh spinach or kale
- Try different combinations of berries or mix it with diced mango or pineapple.
- Avoid pre-sweetened milk with added sugars whenever possible to avoid empty calories. The fruit and beet crystals in this smoothie will provide you with all the sweetness you need.
- If you’re using a pre-sweetened protein powder, consider swapping out the banana for ¼ cup of oatmeal for 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. It will give you the nutrients you need to support healthy energy levels and power your body through your workouts.
Notes
For an extra boost of nutrition, add a cup of fresh spinach or kale.
Try different combinations of berries or try it with mango or pineapple. The fruit should stay at a total of one cup.
Use any type of milk in this recipe you like. Just note that some milks higher in fat calories than others if your fitness goal includes weight management. Also avoid milks with added sugars whenever possible to avoid empty calories.
If you’ve never used MCT oil before, start with one teaspoon and work your way up to 1 tablespoon. Higher amounts can cause stomach upset in some at first with MCT oil that includes all the MCT fractions. But Flora MCT Oil is a next-level product and they have already removed the C6 MCTs that most commonly cause nausea.
If you only have fresh berries, add a handful of ice before blending.
➡ Visit FloraHealth.com to try their organic Organic Red Beet Crystals and MCT Oil to power 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.
