Beetroot Hummus on Wholegrain Toast: Pre-Race Snack for Triathletes
Why This Recipe Works for Athletes
Beetroot contains dietary nitrates that improve oxygen efficiency and reduce the oxygen cost of exercise — meaning you can hold the same pace for less effort. Combined with the slow-release carbohydrates of whole grain bread and plant protein from chickpeas, this quick snack is ideal 60–90 minutes before a training session or as a race-morning addition alongside your main breakfast.
Ingredients
- 2 slices whole grain or seeded bread
- 4 tablespoons beetroot hummus (shop-bought, or see below)
- ½ cucumber, thinly sliced
- Small handful of rocket leaves
- Salt and black pepper to taste
Quick beetroot hummus: Blend 1 tin drained chickpeas, 1 small cooked beetroot (vacuum-packed), 2 tbsp tahini, 1 clove garlic, 1 tbsp olive oil, and juice of ½ lemon until smooth. Stores in the fridge for up to 5 days.
Instructions
- Toast the bread to your preferred crunch level.
- Spread beetroot hummus generously over both slices.
- Layer cucumber slices on top of the hummus.
- Add rocket leaves and season with salt and pepper.
- Serve immediately for maximum crunch, or wrap tightly and take to the race venue.
Nutrition Notes
Per serving (2 slices with hummus): approximately 320 calories, 45g carbohydrates, 12g protein, 9g fat. The beetroot nitrate effect is most powerful when consumed 2–3 hours before exercise, but eating this 60–90 minutes before a session still delivers useful pre-workout benefits. For an energy boost before evening training, add a drizzle of honey over the hummus to increase simple carbohydrate content quickly.
Prep time: 5 minutes | Servings: 1
