Fueling for endurance with nitrates and green smoothies

Do you do any kind of exercise? Then this post might make a difference to you as others have done for me previously. Consuming the right foods really can make a big difference to your stamina and endurance. I’m going to be talking to you more about a specific endurance secret throughout this post and sharing one of my favourite post workout smoothies.

If you’ve read my previous posts, you probably know that I am doing a triathlon this week!!?! A bit crazy considering I could barely swim 2 months ago. I decided to embark on the journey 2 months ago and ever since I’ve combined what I know about training and fueling for endurance and read lots of books written by athletes who really are pushing the limits of what is humanly possible. Vegan athletes especially, such as Rich Roll, or Andrei Rosu, and many more.

You also know I’m crazy about green smoothies and their versatility. That’s why I’ve been creating a lot of pre/post workout combos to keep me gooooing and going. I don’t want to ramble on too much about me, but I do hope that this inspires you somewhat to take up your own challenge and stretch yourself with some sort of fitness goal.

Are you ready for that endurance secret? It’s made all the difference to my workout. The secret is the power of nitrates and their ability to make us go longer and faster.

Here’s an extract from Science Sport to tell you more about them and their benefits:

“Consuming dietary nitrates can increase natural nitric oxide (NO) production by the body. NO works by relaxing and widening blood vessels, so blood pressure is reduced and blood flow is increased to organs and tissues – delivering increased oxygen and nutrients. As a result, NO can reduce the oxygen ‘cost’ of exercise. In addition, it has been shown in studies to have an effect on cell metabolism and the combined impact can increase tolerance to exercise.

Studies of exercise performance in a range of situations and disciplines have consistently shown an improvement after consumption of dietary nitrates. For example, in one study where nitrates were consumed for 4 – 6 days, the time to exhaustion during severe-intensity running was increased by 15%, while the O2 cost of walking was reduced by 12 – 14%. NO can also reduce the damage that can build up from oxidation as a result of intense exercise, so it helps with recovery after sport.” Source

Pound for pound, rocket has almost twice as much nitrate as beet juice (which have been linked to dramatically improved endurance/times in athletes). Green leaves are also some of the highest sources of Nitrate foods. On the other hand nitrate found in meat tends to be toxic, so a plant based nitrate option tends to be the way to go to increase performance.

Now that you know that, aren’t you just a beet excited that you can get out there and have an easier workout or race? Don’t try anything new on race day though – give your body time to adapt.

Get your green smoothies going before and after exercise.

Here’s my recovery green smoothie after a 35km cycle through London. Yum!

Makes 2

If you’re making it just for yourself reduce the quantity in half.

Ingredients:

* 2 bananas
* 2 stalks celery
* 2 handfuls rocket
* 2 spoons turmeric
* 7 black peppercorns
* 1 knob ginger
* 1 spoon coconut oil
* 1 spoon maca
* 1 spoon chia seeds
* 2 cups water/coconut water
* Love

Add everything to a blender and whiz it up! You should drink it in the first 40 minutes after your workout so that you ensure the best possible recovery. It’s easier to prepare it in advance and have half before your training and half after.

Please do keep me posted with any of the training that you are doing I’d love to hear from you.

Keep stretching your limits! stay fit and healthy. Your body will thank you.

Much love,

Denisa xx