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Less pain, more gain after exercise with beetroot juice

Drinking beetroot juice after exercise reduces muscle soreness and helps your muscles recover, according to new research from Northumbria University, published in this month’s European Journal of Applied Physiology (EJAP). The authors suggested that the nitrates and betalains in beetroot juice, which have been shown to act as antioxidants, might have aided exercise recovery by preserving muscle function and reducing inflammation.

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Nutritional number

Beetroot is virtually fat free and low in calories. Find out the all the stats on this tasty root. Only 38kCals in 100g of raw beetroot.

  • Protein: 1.7g
  • Carbohydrate: 7.6g
  • of which sugar: 7.0g
  • Fat: 0.10g
  • of which saturates: 0g
  • Fibre: 1.9g
  • Salt: 0.17g

To juice or not to juice?

Did you know that eating 200g of cooked beetroot provides the same health benefits as drinking 500ml of juice? So whether you are juicer or a snacker you can easily get your 5-a-day with beetroot!

A fantastic veg which is great served with white fish such as grilled monkfish, or with beef carpaccio, or as part of an antipasti plate along with some tasty beans, sliced prosciutto and tomato-rubbed crostini. If you’re lucky enough to buy beetroots with their leaves, remove them, keep them and use them like spinach – they taste amazing.

Jamie Oliver – The Return of the Naked Chef

I’m someone who flinched at that flabby, putrid and jelly fleshed beetroot at school. Many things redeem beetroot: in the first instance roasting it in foil in a hot oven which gives it a wonderful, rounded nuttiness.

Nigella Lawson

Beetroot risotto

Diana Henry’s beetroot risotto with Lancashire cheese

You can serve this as you would any risotto – with grated pecorino or parmesan on the side – but I like a subtler cheese, and since it isn’t strictly Italian I think it’s alright to use something unexpected. Crumbly Lancashire is perfect.