Woolworths Beetroot Min
- Whole food
- Checked
- Grade B
Beetroot Min by Woolworths has 33 kcal, 5 g carbs, 1.3 g protein and 0.2 g fat per serving (Per 80 g).
Beetroot, a root vegetable rich in dietary nitrates, is known for its potential to enhance endurance performance by improving blood flow. Woolworths Beetroot, available in a convenient boiled or roasted form, caters to athletes looking to incorporate natural nitrates into their diet. Consuming beetroot before endurance activities can support vasodilation, potentially enhancing oxygen delivery to muscles. However, its carbohydrate content is relatively low at 5 g per serving (80 g), making it more suitable as a dietary supplement rather than a primary energy source. Athletes may consider consuming beetroot 1-2 hours before training to leverage its blood flow benefits, although it should be paired with higher carbohydrate sources for optimal energy supply.
- Rich in dietary nitrates
- Supports blood flow and vasodilation
- Low-calorie, nutrient-dense option
On the label per serving, Per 80 g
| Energy | 136 kJ |
|---|---|
| Calories | 33 kcal |
| Carbs | 5.0 g |
| Sugar | 4.3 g |
| Fibre | 1.9 g |
| Protein | 1.3 g |
| Fat | 0.2 g |
| Saturated fat | 0.0 g |
| Cholesterol | 0 mg |
| Sodium | 84 mg |
| Potassium | 305 mg |
The numbers that matter on a training day
For endurance who it suits
Woolworths Beetroot is a valuable addition to an endurance athlete's diet for its nitrate content, which can enhance blood flow and oxygen delivery. However, its low carbohydrate content means it should be paired with other energy-dense foods for optimal performance. It's best used as a pre-exercise supplement rather than a primary fuel source.
Woolworths Beetroot is ideal for endurance athletes such as cyclists, runners, and triathletes looking to improve their performance through natural dietary means. It's particularly beneficial for those seeking to enhance blood flow and oxygen delivery to muscles during prolonged exercise. Athletes who are mindful of calorie intake will appreciate its low-calorie profile.
Beetroot is best used in training sessions where enhanced blood flow is beneficial, such as long rides or runs. It's not ideal as a primary fuel source due to low carbohydrate content but can complement other energy sources.
- High in nitrates for improved blood flow
- Low in calories, suitable for weight management
- Rich in potassium for electrolyte balance
- Versatile preparation options: boiled, roasted
- Low carbohydrate content limits energy supply
- Not suitable as a primary fuel source
- Requires pairing with other carb sources for endurance
- Potential GI distress if consumed in large quantities
- May cause beeturia, a harmless red urine discoloration
Fuelling science in short
Conditional. Beetroot can be consumed 1-2 hours before exercise for nitrate benefits, but its low carb content makes it unsuitable as a primary intra-workout fuel.
Beetroot has a moderate glycemic index, providing a steady release of energy. Its low carbohydrate content limits its impact on blood sugar levels.
Contains 84 mg sodium per serving, which is low compared to the 300-600 mg/hr loss in sweat. Potassium is present at 305 mg, supporting electrolyte balance.
- Total carbs
- 5 g
- Hourly capacity
- 60-90 g/h with other carb sources
Race day before, during and after
- BeforeUSE
- DuringDO NOT USE
- AfterDO NOT USE
- Carb loadDO NOT USE
- Every dayUSE
Beetroot is suitable pre-race for its nitrate benefits but lacks carbohydrates for during-race fueling. It doesn't meet recovery needs due to low carbs and protein. For carb loading, its low carb density and high volume make it impractical.
Consume 1-2 hours before the race for nitrate benefits. Pair with a high-carb meal to ensure adequate glycogen stores are available for the race.
NOT RECOMMENDED during racing because it lacks fast-acting carbohydrates and exceeds gut transporter capacity if consumed in large amounts.
NOT RECOMMENDED for recovery because it provides insufficient carbohydrates and negligible protein for effective glycogen resynthesis and muscle repair.
- Pair with high-carb gels for energy during long sessions
- Combine with protein-rich foods post-exercise for recovery
- Add to salads with nuts for a nutrient boost
For practitioners the evidence
Evidence grade: B — Supported by studies on nitrate benefits, but individual responses vary.
Beetroot has a low carb density of 6 g per 100 g, making it unsuitable for carb loading. An 80 g serving provides only 5 g of carbs, contributing minimally to a 600 g daily target for a 70 kg athlete. To meet this target, an impractical number of servings would be required, which is not feasible due to its high volume and low satiety efficiency.
Beetroot's carbohydrates are primarily simple sugars, absorbed via SGLT1 and GLUT5 transporters in the small intestine. Its low energy density and fiber content slow gastric emptying slightly, but its nitrate content is absorbed efficiently, converting to nitric oxide in the body to enhance blood flow. Unabsorbed fiber may undergo fermentation in the colon, potentially causing gas.
Beetroot provides minimal carbohydrates and negligible protein, failing to meet the 1.0-1.2 g/kg/h carb target for glycogen resynthesis. It lacks the leucine threshold for muscle protein synthesis and offers no significant rehydration benefits due to low sodium content. Its antioxidant properties may offer some anti-inflammatory benefits, but these are secondary to macronutrient needs.
Beetroot's high fiber content may cause GI distress if consumed in large quantities during exercise. Its natural sugars can contribute to dental erosion if consumed frequently. High intake may cause beeturia, a harmless red discoloration of urine, which could be mistaken for hematuria. Athletes with IBS or FODMAP sensitivities should be cautious due to potential fermentation.
- Do not use during intense exercise if not gut-trained with high-fiber foods — risk of GI distress.
- Do not rely on beetroot alone for carb loading — insufficient carb density.
- Do not use as a primary recovery food — lacks sufficient carbs and protein.
- High fiber content may cause GI distress during exercise if not gut-trained.
- Natural sugars may contribute to dental erosion with frequent consumption.
- Beeturia may cause concern if mistaken for blood in urine.
- High nitrate intake may interact with certain medications, such as those for blood pressure.
Questions about Beetroot Min
How many carbs are in Beetroot Min by Woolworths?
5 g of carbs per serving (Per 80 g), with 33 kcal and 1.3 g protein.
When should I consume beetroot for endurance benefits?
Consume 1-2 hours before exercise to allow time for nitrates to convert to nitric oxide, enhancing blood flow.
How much beetroot should I eat before a race?
A serving of 80 g is sufficient for nitrate benefits, but pair with other carbs for energy.
Can beetroot cause stomach issues?
Large quantities may cause GI distress due to high fiber; start with small amounts during training.
Are there alternatives to beetroot for nitrate intake?
Beetroot juice or nitrate supplements can provide similar benefits with potentially easier digestion.
Is beetroot suitable for recovery meals?
No, it lacks sufficient carbs and protein for effective recovery; pair with protein-rich foods.
Does beetroot affect hydration?
Beetroot contains potassium, aiding hydration, but is low in sodium; ensure adequate sodium intake from other sources.
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