give your cardio endurance a boost with these three roots

Improving your cardiovascular performance primarily boils down to consistency, recovery and nutrition. While fasted cardio has become a popular method among many celebrities and athletes, cardio fueled by nutrition can, quite literally, help you go that extra mile. By incorporating these three powerhouse roots into your diet, you may just give your athletic endurance a boost.  ​

Beetroot
Beetroot is rich in nitrates, which are responsible for facilitating blood flow and improving heart health. Various studies show that beetroot can improve cardiorespiratory endurance in athletes by increasing both efficiency and time to exhaustion. The nitric oxide present in beets relaxes the muscles by widening blood vessels and allowing our body to efficiently distribute oxygen. If you find yourself discouraged by the lengthy preparation of cleaning, peeling and cooking beets, grab a bottle of beet juice. 

Berry Beet Smoothie
1 scoop of organic beetroot powder
Handful of frozen wild blueberries
Handful of frozen organic strawberries
¾ cup of preferred non-dairy milk

Ashwagandha
Another root that can help contribute to cardiovascular performance is ashwagandha, an adaptogenic herb commonly used in Ayurvedic medicine. In this study, cyclists were given one gram of ashwagandha root daily for eight weeks. The results? An increase in their cardiorespiratory endurance, as well as an increase in the time it took to exercise before becoming exhausted. 

Adaptogen Energy Bites
⅓ cup of tahini
¼ cup of preferred nut butter
⅓ cup of honey or maple syrup
3 tbsp of organic ashwagandha powder
2 tbsp organic cacao powder
2 tbsp shredded coconut, optional

1. Mix wet ingredients separately from dry ingredients
2. Combine all ingredients 
3. Roll 1 scoop into the palm of your hands 
4. Let cool in the fridge for at least 2 hours

Rhodiola Rosea
From managing stress and fighting fatigue, to supporting athletic endurance and brain health - this root does it all. The individuals in this study showed improved endurance exercise performance after four weeks. This stress-fighting adaptogen can be consumed in powder, capsule, tincture or extract form.

Rhodiola Morning Latte
2 heaping tablespoons of dried Rhodiola Rosea root 
6 ounces of hot water
6 ounces of preferred nut milk
1 tablespoon of preferred sweetener (honey, maple syrup, agave nectar, liquid stevia)
Dash of cinnamon, optional

1. Strain and steep the dried Rhodiola Rosea root in hot water. Let sit for a few minutes.
2. Stir in nut milk and sweetener

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