Sweet Beet Pre-Workout Smoothie

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This recipe is brought to you by the amazing Sergio. He’s still kicking it in Afghanistan. I’m still missing him. A lot. But we get to chat weekly, and now that I have a new computer, we can Facetime. I don’t know what that is, but I think it sounds cool. So once I figure out what the hell Facetime does, we still email lots. And this recipe idea came via email. Here’s what Serge said, “I was reading a study about how if you eat beets an hour before a workout it will help dilate your blood vessels which in turn increases the amount of oxygen delivered to your muscles.  Soooo, if you could make a pre workout smoothie, something that contains protein, fat, and beets then BAM.” So that’s what I did, for my Sergio.

And it’s always funny when your pee turns pink from the beets. That’s way cooler than a better workout.

I need to tell you a story. It starts on Saturday October 27th. I’ll help you visualize. It was morning time, I still had my pajamas on, and I was getting ready to go to my friend Clark’s gym, CrossFit South Denver, for his Bears for Kids Charity Competition. But before Laura and I went to the competition, we wanted to get an almond milk chai from one of our favorite restaurants, Devil’s Food. So, we headed out the door to get in my car, but guess what?! It wasn’t there. Nope, she gone. Someone straight up stole my car. It was locked, had nothing of value in it, and I kept my insurance and registration with me since I kind of expected this to happen. So I guess that’s a good thing. But it turns out, it’s kind of hard to get around without a car. Like getting to Whole Foods. I feel like such an annoying mooch when I have to ask friends for rides. It blows.

But the story doesn’t end there. Oh no it does not. So get this. On Sunday October 28th, my good friends, wait my really good looking friends Jake and Krystle were out walking their obnoxious yet adorable bulldog and noticed a car very similar to mine. So when they stopped by so Jake could insult me with comments of how dirty our house is (which is true), they mentioned we should just go check it out since it was only 3 blocks from my house. Welp, you can guess where this is going. It was my car . My little civic that I’ve had since I was 16 was sitting 3 blocks from my house. The ignition is torn apart and the locks don’t work, but she’s still alive. Just wreaks like weed. Guess they found my stash. I’m kidding. Weed smells like skunk. Hopefully they can fix it! Keep your fingers crossed!!

No joke, I’ve watched Twilight 4 times in the last week. #sorryfornotbeingsorrythattwilightisthebestthinginmyliferightnow.


Sweet Beet Pre-Workout Smoothie

  • Yield: 1 1x


  • 1 large beet, peeled and diced (equivalent to 1 cup diced beets)
  • 1 banana, peeled and diced
  • 1/2 cup frozen berries (I used strawberries and raspberries)
  • 1/2 cup canned coconut milk
  • 1/2 cup water
  • 1 scoop vanilla Primal Fuel protein
  • 1 tablespoon raw honey (optional)


  1. First you gotta roast your beets. Try biting into one of those raw. No fun. So preheat your oven to 400 degrees.
  2. Wash and peel your beets and dice them up.
  3. Arrange pieces on a baking sheet then drizzle with about 2 tablespoons of coconut oil on top.
  4. Bake in oven for about 45 minutes or until they are tender.
  5. Let cool.
  6. Once your beets are cooled, add all ingredients to a blender and puree until smooth. Add more coconut milk or water if needed.
  7. Drink up!

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PaleOMG Sweet Beet Pre Workout Smoothie


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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


49 thoughts on “Sweet Beet Pre-Workout Smoothie”

  1. Uff, having your car stolen is the WORST! I’m sorry that this happened. Of course, how awesome/amusing that the car has already been located. When my car was stolen a few years ago — also an older Honda—the thieves smoked a million joints in it and then abandoned it. Then it was found. I vacuumed the interior within an inch of its life.

    Thanks for the beet love, and hang in there.

  2. What kind of idiot steals a car and parks it 3 blocks away?! Stupidest criminal I’ve ever heard of, but I’m glad you got your car back.

  3. So sorry to hear about your ride – I would be devastated but it sounds like you handled it gracefully.

    I train fasted usually but next time I’m definitely trying this – I don’t like a ton in my stomach before a WOD. How do you think it would be with only 1/2 a banana?

  4. Sometimes when I’m feeling like crazy and weird shit only happens to me, I just have to pay a little visit to paleomg.com and I don’t feel so alone anymore. 🙂 Its obvious why they stole your car. They needed to make a quick weed delivery and apparently three blocks was WAY too far for those stoners to walk.

    I have no idea what egg protein is and the only thing I know about protein powder is that is comes in those huge ass jugs they sell at GNC. Is that a must have ingredient in this recipe or could I swing it without?

  5. I’ve experienced almost the exact same thing! I had a 1996 Honda Civic that was stollen from the front of my house not once but twice! The second time it was left two blocks away and enough damage was done that it was considered a total loss. I miss that little car…

  6. Is the “for-sale” van still parked outside? You should blame its owner. Maybe they’ve been scoping you out just waiting for the perfect time…

  7. I got all excited because I saw the pix and it looked like a sweet juicy strawberry margarita. Oh, it’s beets. *sad trombone*

  8. I cannot believe someone stole ur car and smoked in it!! I mean wtf really?? Really excited to try this smoothie. I’m not sure about beers but ill give them a whirl. Question though, this weekend I tried to make the pumpkin granola and it was suuuuper salty. I tried it twice. Didn’t really put salt in it the second time. Any ideas?? Also this sweet potato soup from last week was awesome! Love your stuff girl!

  9. So sorry about your car!!! My 96 honda was also stolen (and found a day later) just a few months ago. I don’t know how they messed up your ignition, for mine they jammed it so that I could not turn my car all the way off, and I could start it with a penny or a screwdriver. Anyway, then my fiance found out that he could drain the battery of my car and magically unjam the ignition. I don’t get it, but it worked.

    Anywho, good luck!!!

  10. Damn Juli! I dunno how you handled your car of 8 years being stolen so apparently well, I’d be pretty pissed and upset if it were me. Hope all works out for you, and you get it back in its normal working condition. My mom had her car stolen once back when I was in HS, when she got it back it never felt the same to her.

    I’m so gonna try this recipe once I get done with my Whole30, or maybe I’ll just try it this week and use less fruit as sweetener and egg whites in place of powder. Woo!

      1. Oh. That’s no bueno, to put things mildly. Well then, the way I see it, you’ve got one hell of a positive, quirky outlook in life *nods*. The quirky doesn’t really fit in this situation, it’s just how I perceive you, in a good way!

  11. Ok, why are we avoiding the obvious recurring thing here…Sergio…(unless he is otherwise betrothed, then oops sorry)…come on already! We are all starting to adore him too!

  12. i drink straight up beet juice every morning. just 2 oz because it’s so disgusting. i mix it with coconut water and it still tastes like dirt. i’m glad you’ve found a way to make beets edible.

  13. Mom suggests cleaning out the garage and parking it there. It’s so cute they will try again. They apparently have nothing else to do but smoke

  14. I’m jealous of these lost/found stories I had my ’95 Accord stolen in 2010.

    2 months later after I had already bought a new car I get a call from the police saying they’ve recovered it. It was parked in a church parking lot 5 blocks from my apartment for TWO MONTHS before the preacher got sick of looking at it and got it towed

    sad :'(

  15. Whenever I read that you had an almond milk latte I get super jealous. I always forget that you live in colorado. I have never been to a place that had it. I wonder why starbucks hasn’t picked it up yet! Here you mentioned you went to devils food. Any other places that have almond milk? I definitely plan on going there this weekend. Im much closer to boulder but head downtown on saturday afternoon sometimes.

    1. Honestly most the coffee shops, small ones, near me have almond milk or coconut milk. Sugar Bake Shop, Wash Perk, Whole Foods, Bardos, Mmmm…Coffee (which is also a paleo bakery!)

      1. AWESOME! I am excited to try these places. I guess it is time to get over starbucks! 🙂 getting some paleo baked goods and an almond milk latte this weekend! Also excited to try the chicken tortilla soup!

  16. I can so relate to this! My Civic was stolen not once, but twice in one month from two different locations last year! The second time I watched it drive away from in front of my house at 1:00 in the morning, only to have the police find it two hours later still running, without the club that we had recently purchased (the ignition torn out, we had to disconect the battery to turn it off once we drove home) and it had needles in it. My husband was like “Officer, that’s not mine!” I had had that car since 1994, it only had 78,000 miles on it. I traded it in a week ago for a Mini Cooper. I am so sorry you had to go through that Juli! It is so not fun!

  17. Props to you Sergio, I spent a year long deployment to the ghan, its no bueno…be safe out there brother (Semper Fidelis if you too are a Marine.) Also nice find wit the beats and the dialation of blood vessels, leafy cruciferous veggies like kale and spinach have similar effects.

  18. I like the recipe – but I would probably boil the beets for a better flavor…. for some reason I can’t stomach olive oil in smoothies, but I love the idea of a beet in a smoothie.

  19. If you’ve got a high power blender like a vitamix you can skip the roasting part, it’ll blend those beets up. =) I love your blog by the way. I left the workout world for the stability of a teaching job now that I have a little mini me running around and reading your blog makes me miss it. I miss hanging out at the gym and I miss my body that now refuses to shed 25lbs of baby weight. maybe I should just go totally paleo? sigh. If you’re ever in the Dominican Republic I got lots of guys to send your way ;0

  20. Try using soaked cashews. They;re easier to digest, make basically everything amazing and give you a little pre-workout fat … doesn’t everyone want more fat in their lives. gross

    I have a really bad-ass dairy free frappuccino recipe if you’re interested. I eat it like 30-60 min before my Saturday WOD’s. zing!

      1. 1/2 cup raw soaked cashews
        2 T ground coffee
        1 tsp lucuma
        1/4 tsp vanilla or powdered vanilla bean
        2 T honey
        Stevia to taste
        Add ice and water or coconut water
        Blend and enjoy!

        Sometimes I’ll add a raw egg white or other protein powder

  21. Sorry to hear about your car! My car was stolen in high school and it was stripped when the cops found it. The worst. Glad to hear you got it back though and it is fixable (read your other posts!).

    Just sported my very first PaleOMG headband and shirt at the local gym and got a million compliments/questions. Yay for spreading the word about PaleOMG! *Not yay for being hella interrupted during my workout :/

    Love your blog and your IG photos 🙂

  22. Hi. I’m new to the Paleo diet. Can I use a juicer for the beets instead of putting it in the oven since I don’t have much time in the mornings?

  23. So, at the risk of being a bit of a downer (which I am not trying to be! I swear!) I just wanted to point out that while Beets do cause some vasodilation that doesn’t necessarily mean they will enhance the oxygen carrying capacity of the blood to ones skeletal muscles. The ability of our skeletal muscles to generate ATP (energy) has more to do with the adaptations in the mitochondria that make them better in utilizing oxygen. That being said, Beets are delicious and good for you! And the smoothie looks great! So it certainly couldn’t hurt! Just wanted to clarify that it doesn’t necessarily enhance workouts. 😉

  24. I tried this as my first paleo meal. SERIOUSLY!

    This is a fantastic concoction that will be on my “A” list for a pre workout wonder!

    This is SO good, AND I didn’t use the honey.


  25. I totally burnt the beets, and this STILL tasted insane. I used strawberries, blueberries, and blackberries; just a few of each. SO good.

  26. Just an FYI: If you eat beets and your pee turns pink it is a sign of low stomach acid. This is a classic test among natural health physicians. Low stomach acid can lead to a myriad of other health issues; slowly but surely. If you poop it out, that’s different. Celtic sea salt will help the body to naturally increase it’s own HCL but until then you may have to supplement with meals.

  27. I’ve been researching beets and although I can’t stand the darn things, was determined to try them to gain the performance benefits.

    Surprisingly, I didn’t hate this smoothie, I actually liked it a LOT. Drank it about 1 hr before a wod.

    and around the 2nd round of box jumps and situps….things got a little barfy.

    How soon before a workout do you people consume this purple drank?

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