VincoNutrition is a new concept formulated by VincoSport’s Emma Cluley and Michelle Sammet. Just as important as the right training in an athlete’s life is a healthy diet. It doesn’t matter if you are an Olympian or just like to go for a run occasionally, fact is, your body is like an engine and requires fuel to keep going.
Often enough people stick to what they know when it comes to food and are afraid to try out something new. We will introduce you to one healthy ingredient each week, provide you with delicious recipe ideas and give you the chance to share your favourite healthy meals with the world.
Week 1: Blast from the blocks with BEETROOT
Often overlooked as merely an attractive salad accompaniment, this vibrant root vegetable is surprisingly versatile and packed with the ability to not only ward off potentially life threatening diseases, but enhance the performance of the leanest of long-jumpers and health-conscious hurdlers.
Responsible for giving beetroot its radiant reddish-purple glow is Betacyanin. The pigment doubles up its duty by acting as a potent antioxidant; believed to help reduce the oxidation of Lower Density Lipoprotein (LDL) cholesterol. In turn artery walls are left greater protected; reducing the risk of heart disease and stroke, whilst actively lowering blood pressure.
Not to be sneered at, this natural harbour of potassium has been past referred to as ‘nature’s candy’. Athletes seeking a low-calorie pre-race gradual energy release should look no further as the high sugar content of the vegetable is perfect for optimisation.
Middle and long distance athletes would primarily benefit from the beets. Those seeking a fast finish will be comforted in the findings of St Louis University. Results of the American study suggested a positive effect on both stamina and speed. When the cooked vegetable was consumed an hour prior to hitting the track, the time taken to complete a 5km stint of running was significantly reduced; with a five per cent speed increase over the last mile compared to a previous non-beetroot aided performance.
It is the nitrates within beetroot that cause the dilation of blood vessels. In turn, the muscles can be more efficiently ‘fed’ with oxygen due to greater blood flow.
The greens of this ‘wonder food’ have been likened to the mild, bitterness of spinach and they too boast a host of nutritional goodness. As a combined source of Vitamin C, A Calcium and Folate, the leafy tops of the beets are a meal in themselves and so ensure they make it to the plate and are not discarded. Whether they be boiled, braised or best kept raw, they should not be forgotten in the midst of meal prep.
Loved for its boldness and unapologetic ability of turning any and every accompaniment a lively shade of fuchsia, check out a simple way to incorporate beetroot into your diet…
Beetroot and Chickpea Soup
Ingredients (serves 2):
250 g beetroot, peeled and diced
625 ml unsalted chicken or vegetable stock
125 g canned chickpeas, (drained weight)
½ tsp salt
½ tsp black pepper, ground
1-2 fresh mint leaves, (optional)
Cooking Guidelines:
1. Heat a medium sized pot over a medium-low heat. Add the beetroot and 250ml of the stock and cover and cook until tender (approx. 12-15 minutes).
2. Transfer to a blender once cooked and blend into a purée.
3. Return the puréed beetroot to the pot and add the remaining stock.
4. Add the chickpeas and seasoning; leaving to simmer for around 8 minutes.
5. Garnish with the mint leaves if desired.
Calories (kcal) 148
Protein (g) 12
Fat (g) 0.7
Saturated Fat (g) 0.1
Carbohydrate (g) 24.6
Sugar (g) 8.9
Fibre (g) 6.1
Salt (g) 2.2
This is only one great recipe you will enjoy. Did you know, beetroot has a naturally sweet flavour and is so versatile to use? You can steam it, boil it, roast it, juice it and eat it raw (grate or finely slice it into salads).
EXTRA: Why not enjoy a summery side salad of shredded raw beetroot greens? Accompany with half a sliced avocado, a sprinkling of sunflower seeds and a layer of thinly-sliced cucumber. Dress with a little olive oil and lemon juice if you fancy.
