Did you know February is Heart Month?
It seems fitting that Valentine’s Day and Heart Month are both in February. Here are a few facts to start us off…
- 52% of people ‘celebrate’ Valentine’s Day.
- Heart disease is the leading cause of death in the US
- Heart disease contributes to every 1 in 4 female deaths
Diet, exercise, and genetics play a role in our heart health. Although, we can’t control our genetics, let’s look at we can control, diet and exercise. Diets high in fat and sodium are major contributors to high blood pressure and heart disease. High blood pressure is known as a silent killer because there are no signs or symptoms that you have it. It is important to get your blood pressure checked regularly and understand the numbers. The American Heart Association provides a variety of resources around heart health!
Athletes need to take extra care of their hearts. Our heart plays a critical role in pumping blood throughout our body and helps in reducing inflammation. As athletes, we know that heart rate directly relates to performance. Nutrition can aid in improving heart health.
Why are beets important for young athletes?
Beets, specifically beetroot juice, can improve performance and increase blood flow to the heart and other parts of the body. When it comes to sport performance, beetroot juice is one of the few supplements that have research and evidence saying it improves performance. So how exactly do beets improve performance? Beets are a rich source of nitrates. Once ingested and absorbed, the nitrates from beets improve skeletal muscle function, reduce fatigue and increases cardiorespiratory performance. The most effective use of beet juice is to use immediately prior to competition. Although convenience products such as canned beet juice or powder are readily available, incorporating beets regularly into your diet is good for overall heart health. The sweet but mild flavor of beets is great for kids who are hesitant to try veggies or new foods. Pair new foods with familiar ones to increase the likelihood of trying a new food.
How can young athletes incorporate beets into their diet?
- Canned beets:
- Smoothies I shared a fun smoothie recipe below!
- Homemade beet hummus
- Raw beets are best roasted with olive oil and salt and pepper.
- Add to any salad! Beets, feta, arugula, and balsamic is a popular combination.
- Grain bowl: quinoa or farro, chickpeas, sweet potatoes,
- Shred for a slaw or baked goods
It is easy for us to get in the same routine and eating the same foods on a week to week basis. Here are a couple of ways to change up the meal plan, add color and support your athlete and heart health! It’s a win-win for everyone!
Chocolate Beet Smoothie for Young Athletes:
