Red beet or beetroot, as it is commonly called, rich in antioxidants and known for it's vasodilating properties (widening of the blood vessels to decrease blood pressure) is an ideal food to increase energy and help circulation during workouts.

Several types of beets exist, however beetroot is the one most commonly consumed by the general population. This vegetable proves to be very healthy as it gives us a number of nutrients, such as magnesium, iron, fiber, potassium, folic acid, vitamins C and beta-carotene which our bodies convert into vitamin A. Beta-carotene is needed for healthy skin, a healthy immune system and good vision.

So far, we know that beetroot is beneficial as part of a healthy diet but what makes it so important for a sports diet is its high content of nitrate. Nitrate is a type of salt that the body breaks down and converts into nitric oxide, a powerful vasodilator that improves circulation during workouts. Improved circulation means more oxygen and nutrients reach your muscles, increasing your energy and endurance.

However it is not recommended to consume red beets in excess because they contain a high sugar content. The good thing is that the sugar is natural and does not raise blood sugar levels too quickly. A useful thing to know is that one cup of beet contains the same quantity of sugar as a piece of fruit.