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Beets are sadly overlooked and misunderstood. Did you know that these red root vegetables are a powerhouse of vitamins and minerals, not to mention dietary fiber? Couple these benefits with the fact that beets are extremely low in calories, and you have a veggie that provides the greatest bang for your nutritional buck. For athletes, the benefits of beets become even more pronounced. Consider these reasons to add beet juice to your daily training regimen.

Powerful Potassium

Beet juice is high in potassium, which helps regulate fluid in the body. Unsurprisingly, some studies show that adequate potassium intake is essential for athletes. The performance daily intake of potassium for physically active men and women is 2,500 to 4,000 milligrams. Those who typically train in a hot climate, where they lose more body fluid through the sweating process, should get even more. One cup of beets contains more than 500 milligrams of potassium, which is a good start for helping athletes reach their daily goal.

Cardiovascular Health

Beet juice is loaded with dietary nitrates, which recent studies have found to contribute to lower blood pressure and a healthier cardiovascular system. Studies conducted at Barts and the London School of Medicine last year showed that ingestion of dietary nitrates contribute to a decrease in blood pressure, both immediately and over a 24-hour period. The study suggested that regularly drinking beet juice could play a role in maintaining a healthier cardiovascular system and might play a significant role in reducing high blood pressure. The vegetable also contains a high number of antioxidants, which may also play a part in heart health.

Inflammation Reduction

Many athletes worry that the wear and tear on their bodies from training may take its toll on the body over time. Chronic inflammation that may result from overworking muscles and joints can contribute to a number of risk factors, including osteoarthritis.

Beet juice contains a high amount of betaine, which provides similar benefits to choline in reducing chronic inflammation. In addition to the advantages to athletes, the reduction of chronic inflammation can also decrease the risk of heart disease, Alzheimer’s disease and type-2 diabetes.

Beet Greens

Beet greens aren’t typically found in beet juice, but their nutritional benefits to athletes are clear all the same. Beet greens are higher in even higher in iron than the highly touted spinach greens. Iron is an important element for healthy blood flow, which means oxygen is more efficiently carried to muscles and energy levels are maintained throughout workouts. While you are enjoying that refreshing glass of beet juice, eat a few spoonfuls of beet greens for maximum benefit.

Beets and beet juice are an excellent addition to an athlete’s diet. With a powerful punch of vitamins and nutrients and a relatively small caloric content, beets provide one of the biggest returns for your nutritional dollar. Whether you are a weekend warrior or a serious athlete in training, you can enjoy the many health benefits of this root vegetable.