Race day smoothie

3 Green Smoothies to Boost Your Energy

Race day smoothie

Green Protein Power (top left). Photo by Francine Zaslow, used with permission of Storey Publishing.

We all know we’re supposed to load up on the vitamins, minerals and phytonutrients found in vegetables spinach, beets and kale to stay happy, healthy and energized. But consuming enough nutrients to sustain our trail-running bodies sometimes means an awful lot of chopping (not to mention chewing).

Being short on time doesn’t mean you have to forsake the nutritional and energy-boosting benefits of raw veggies, though.

Here are three green smoothie recipes for the time-crunched runner, excerpted from Raw Energy in a Glass: 125 Nutrition-Packed Smoothies, Green Drinks, and Other Satisfying Raw Beverages to Boost Your Well-Being, by Stephanie Tourles.

Filled with leafy greens and other nourishing ingredients, these refreshing drinks pack a nutritional wallop—and taste good to boot.

1. Green Protein Power

Jam-packed with nutrients that deliver a punch of energizing power, this potent green smoothie is the ultimate breakfast beverage for hours of nourishing, tasty fortification. This smoothie should be drunk right away and not stored in the refrigerator or a thermos for later consumption, as the chia seeds will begin to swell and the texture of the drink will become slippery or gel-.

  • Juice of 3 oranges, tangerines or tangelos
  • 3 cups baby spinach leaves, packed
  • 2 cups very ripe, fresh pineapple, cut into small pieces
  • ½ cup raw cashews
  • 1 tablespoon chia seeds, whole
  • 1 tablespoon flaxseed oil, unfiltered preferred
  • Pinch of sea salt


1. Place the orange juice, spinach, pineapple, cashews, chia seeds, flaxseed oil and salt in a blender and blend on high until the spinach leaves, pineapple and cashews are completely liquefied, about 30 seconds.

2. Pour into glasses and serve immediately. For a festive look, garnish with a fresh pineapple wedge. This blend is high in natural sugars and fiber, so sip slowly.

Yield: 2 servings

Nutrition: A good source of blood-building iron and chlorophyll, bountiful antioxidants, vitamins B, C, and K, potassium, calcium, magnesium, protein, complex carbohydrates, omega-3 fatty acids, natural sugars and fiber.

Ultimate Green Smoothie (foreground) and Sour Apple-Grape Crush (background; see next page for recipe). Photo by Francine Zaslow, used with permission of Storey Publishing.

2. Ultimate Green Smoothie

Always on the go and in need of sustained energy? Then this is the smoothie for you.

Extremely filling, nutrient-rich and super-energizing, it restores lackluster hair, skin and nails, plus helps eliminate fatigue and chronic constipation.

Parsley, a natural kidney cleanser, also acts as a gentle diuretic—the natural cure for times when you’re feeling a bit bloated and suffering from under-eye puffiness.

  • 1 medium, ripe Haas avocado
  • 1½ cups purified water
  • 2 medium or 3 small bananas, peeled, cut into chunks
  • ¼ cup packed parsley leaves, chopped
  • Pinch of sea salt
  • Avocado wedge (reserved from the whole avocado) or parsley sprig for optional garnish


1. Slice the avocado in half lengthwise, remove the pit and scoop out the flesh.

2. Place the avocado, water, bananas, parsley and salt in a blender and blend on high for 30 seconds or so, until velvety and thick. Blend long enough so that the parsley leaves are completely liquefied.

3. Serve immediately and feel the energy. This drink is quite rich and is high in natural sugars, fat and fiber, so sip slowly.

Yield: 2 servings

Nutrition: A good source of chlorophyll, antioxidants, vitamins C, E, and K, niacin, folic acid, plus calcium, potassium, phosphorus, magnesium, iron, zinc, other trace minerals, tryptophan, heart-healthy fat, protein, natural sugars, slow-release carbohydrates and fiber.

Photo by Francine Zaslow, used with permission of Storey Publishing.

3. Sour Apple-Grape Crush

The tanginess of this drink brings to mind the sour apple flavor of the Jolly Rancher brand of hard candies, but it’s immensely better for you. This pale green, frothy, energetically cooling, ultra-filling beverage delivers a dynamic blend of nutrients that will supercharge and strengthen your body, fend off illness and promote regularity.

  • 1 cup purified water
  • 2 cups baby spinach, packed
  • 2 medium Granny Smith apples, cored and cut into small chunks
  • 2 cups green grapes, with or without seeds
  • 1 tablespoon flaxseed oil, unfiltered preferred
  • Pinch of sea salt


1. Put the water, spinach, apples, grapes, flaxseed oil and salt in a blender and blend on high until the fruits and spinach are puréed and smooth, but still a hint on the fibrous side, about 30 seconds. Expect tiny specks of green apple skins in the finished drink.

2. Serve immediately and feel incredibly energized! This blend has a moderate amount of sugar, but a lot of fiber, so sip slowly.

Yield: 2 generous servings

Nutrition: A good source of blood-building iron and chlorophyll, potent antioxidants, vitamins B, C, E, and K, potassium, magnesium, phosphorus, calcium, protein, omega-3 fatty acids, natural sugars and fiber.

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Stephanie Tourles is a licensed holistic esthetician with extensive training in the nutritional sciences. She has been practicing and teaching healthy living for more than 20 years and is a certified aromatherapist.

Recipes excerpted from Raw Energy in a Glass: 125 Nutrition-Packed Smoothies, Green Drinks, and Other Satisfying Raw Beverages to Boost Your Well-Being, (c) Stephanie Tourles, with permission of the publisher.

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Source: https://trailrunnermag.com/uncategorized/3-green-smoothies-to-power-your-running.html

Energy Smoothies-Training for the Big Race

Race day smoothie


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Energy Smoothies 

Training for the Big Race

Introducing Energy Smoothies.  Every year my partner and I train for the JP Morgan Corporate Challenge which takes place at the end of May.  My partner takes part in the race with his company and I am his determined training partner and cheerleader at the finish line.

This year was the third year in a row that my partner and I trained together for the race.  The first year, we were living in Manhattan at the time and we trained the actual grueling course in Central Park.   We hated it at first, but after numerous runs and building up our endurance, we ended up enjoying it. 

Last year, since we moved, we created our own course in our neighborhood, the same length of the race.   It was a little tougher to not practice on the actual course, but it still helped prep my partner for the big race.  We got a good 15+ practice runs in prior to the race.  Due to our determination, drive, and end goal, my partner did well in the race.  

I also had my own internal victory as well.  We felt great about our progress.  I even ran the entire 5K the day of the race (not the actual race) that morning (to feel I took part in the race since I trained so hard for it) in my neighborhood and had my best time during our second year of training. 

This year we decided even though I don’t work for his company, we would run the race together.  I didn’t get an official number or my actual clocked finish time (that’s why I have the awesome Nike Run App which gave me my time), but since I trained hard with my partner, why not run too? 

We began training in April.  The beginning of training was the worst.  We can collectively say we hated it.

   We dreaded it and it took a lot for us to get the energy and drive to come home after working all day and get into our running clothes and go for a practice run.

  But after much moaning, groaning, and dread and after running a few times, we got into a rhythm and we started feeling great. 

Not only did we get in better physical shape, but we also built up our endurance, and with every run, we cut down our time.  It’s not about winning.

  Let’s face it, neither one of us are runners and never will be! It’s about conquering the race and reaching our personal goals.  It’s funny, I started off hating going for runs, but then actually end up really enjoying it.

  I felt good physically and mentally, once all the rust came off after a couple of runs. 

This being the first time running the actual race even with all the training we did, it was tough when you are running with thousands of people.  Our times were not as good as we were hoping for, but it was fun and felt good to finish.

Training for a run is important, but it is also important to stretch prior to each practice run. It’s also important to set goals.   You don’t want to go out and run 5K on day #1.  Pace yourself to avoid sore muscles and burn out!  By setting goals, your setting yourself up for success and you will feel amazing when you crush it!

Besides all that, what you eat during training plays a big part as well!  I make sure I incorporate more salads with protein and smoothies as meal replacements.

 Both of the smoothies I am going to share can either be had before running or post run as a meal replacement.

Even when we are not training for the race, I often will do smoothies for dinner for a lighter dinner if we had a big lunch.  

  • 2 cups of unsweetened Vanilla Almond Milk
  • 2 Bananas fresh or frozen *I prefer to buy bananas fresh and freeze them so when I am ready to make the smoothie, it helps make the smoothie thicker, more a milkshake
  • 2 heaping spoonfuls of your favorite Chunky Peanut Butter
  • 2 scoops of Chocolate Protein Powder
  • 1 cup of ice cubes
  1. Pour the milk into the blender
  2. Now add the two scoops of chocolate protein powder
  3. Add the bananas but break them into pieces
  4. Add the two spoonfuls of the chunky peanut butter
  5. Lastly, add a cup of ice cubes, blend
  6. Pour into two cups and enjoy the deliciousness!
  • 2 cups spinach
  • 2 cups water
  • 1 cup mango
  • 1 cup pineapple
  • 2 bananas
  1. Tightly pack 2 cups of leafy greens in a measuring cup and then toss into blender.
  2. Add water and blend together until all leafy chunks are gone.
  3. Add mango, pineapple, and bananas and blend again until smooth.
  4. Pour into a cup and Gulp or sip it down!

**I use frozen Mango and Pineapples so that way the smoothie is colder; I my drinks ice cold. Fresh fruits work as well. ***You can also experiment with different fruits for the same result!

As much as we all hate carbs, if you are training for a run, carbs are important!  They are a great source of energy before a big run.  So I recommend a high carb energy filled meal the day of the run!  Something with Pasta! We carbo-loaded the day of the race during the day of the run and it did help increase our energy!

Here are some good carbs for runners to incorporate during training for the big day:

Bananas (they are easy to eat and digest and are loaded with fast-acting carbohydrates (one large banana provides 31 grams of carbs), bananas make the perfect pre or post-exercise snack.

Berries (fruits are the good carbs and have natural sugars)

Brown Rice (better than white rice; lightly season it and pair it was lean protein)

Energy Bars (be wary, not all energy bars are good; read the labels)

Lowfat Yogurt (add some granola)

Old-Fashioned Oatmeal

Sports Drinks (I try to avoid these due to the high sugar, I stick to water)

Tomato Sauce

Tiramisu Protein Smoothie

Click the Link below and get your fresh veggies and fruits for your smoothies! You will get it fresh and fast with great savings!

Whether your training for a 5K, a full or half Marathon or just enjoy running on a regular basis, enjoy these energy smoothies & Happy Running!

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Source: https://mealswithmark.com/energy-smoothies/

Five Runner-Friendly Smoothie Recipes

Race day smoothie

I'm a smoothie fanatic. It happened a few years ago when I was browsing food blogs and came across a “Green Monster Smoothie” recipe (similar to the Green Smoothie Base recipe below). I quickly learned that smoothies are the perfect way to pack in extra nutrients for breakfast, for pre-run fuel or as a recovery drink.

But before you jump headfirst into the smoothie world, remember these four smoothie rules:

  1. Use a liquid base. Any milk or milk substitute will work in a smoothie recipe. I'm partial to unsweetened original almond milk. Add one cup for a single serving smoothie. Use less liquid if you your smoothies thicker (with a milkshake consistency, for example).
  2. Add your greens. Add spinach or kale to smoothies to up the healthy factor and pack more greens into your diet. Both greens blend into the other smoothie flavors and you can't taste a thing. Curly kale is my favorite type to use, with the stems removed.
  3. Use a powerful blender. Make sure you have a blender that can handle ice or frozen fruit. I use the “process” and “chop” speeds the most often, for 20-30 seconds each. When blending an ingredient curly kale, make sure to utilize the “process” or equivalent speed on the blender a bit longer than usual. Kale is more “woody” than spinach and needs extra blending power.
  4. Experiment with extras. Using frozen fruit and yogurt makes smoothies extra creamy and ice cold. I add unsweetened/raw almond butter, peanut butter, or peanut butter powder (such as PB2) when I'm in the mood for a heartier smoothie. Other extras I to add include pitted dates, chia seeds, and protein powder.

Celia's Five Favorite Smoothie Recipes
Each recipe makes one 12 ounce smoothie, or two smaller smoothies to share. You can easily mix up ingredients using the rules above to create many different flavor combinations. Happy sipping!

Green Smoothie Base

  • 1 banana 2 handfuls spinach
  • 3/4 cup almond milk
  • 1/4 cup plain yogurt
  • 1 Tablespoon peanut butter
  • 3/4 cup ice

Tropical Green Smoothie

  • 1 cup coconut water
  • 1 cup frozen mango chunks
  • 2 handfuls curly kale (no stems)
  • 1/4 cup plain yogurt

Banana Chocolate Protein Smoothie

  • 1 banana
  • 1 scoop chocolate protein powder
  • 1 cup almond milk
  • 2 handfuls spinach
  • 1/4 cup plain yogurt

PB&J Smoothie

  • 1/2 cup frozen blueberries
  • 1 banana
  • 1 tablespoon peanut or almond butter
  • 2 handfuls spinach
  • 1 cup almond milk

Strawberry Banana Smoothie

  • 1 cup frozen strawberries
  • 1 cup almond milk
  • 1 banana
  • 1/4 cup plain yogurt

Source: https://www.nbcchicago.com/news/local/five-runner-friendly-smoothie-recipes/92414/

Why You Should Drink A Smoothie for your Pre-Race Breakfast

Race day smoothie

You’ve put in so much time. You’ve dialed in your training (you even hired a coach!). You’ve dialed in your race day “on course” nutrition. You’ve got your equipment fitted, tuned, and ready to go.

You’ve traveled to your race and spent money on transportation, lodging, and everything else that goes along with it. But come race morning, you are completely rolling the dice with your pre-race breakfast.

Why on earth would you do such a thing?

If you are an endurance athlete, you know the mantra “don’t try anything new on race day.” You also know that the most important time to take in your final fueling to get you ready for your event is in the pre-race hours (up to 24 hours or so and as close as your last meal 2-4 hours before the gun goes off).

Yet when it comes to your pre-race breakfast, you are scrounging around for some toast or oatmeal, maybe a banana or two, and hoping for the best. Well hopefully this article will help convince you that for quite a few reasons, a personalized smoothie should make up your pre-race breakfast, setting you up for success.

Here’s why:

1.  It’s easy on the stomach. The last thing any endurance athlete wants when running a marathon or triathlon, or any other endurance event is stomach trouble.

There are oh so many reasons why stomach upset may occur on race day, from bad fueling strategies, to changes in your diet leading up to your target event, to nerves, to just bad luck (traveling abroad and eating that questionable airport sushi…).

But one thing we have observed to be true for many endurance athletes in many places – liquid nutrition (ie blended) is easier on the stomach than a big, heavy meal.

The last thing you want when walking to the start line is a big lump of solid food that hasn’t quite yet digested.

Maybe you miscalculated the amount of time you’d have before your race and didn’t get to eat as far out as you had planned, or maybe something is just a bit off with your digestive system that day (see: nerves), but a lite smoothie with complete nutrition, low fiber, and plenty of carbohydrates blended and consumed a few hours before the gun goes off will ALMOST ALWAYS sit well. It’s a great way to get all the nutrition you need in a tidy little package, and won’t turn your stomach upside down.

2.  Have 100% control on what goes into it. When you make a plate of solid food, it can be tricky to track exactly how much you are consuming as there are often a bunch of different separate components and there can be a tendency to just “throw stuff on your plate.

” When you make a smoothie, everything gets combined in one place and consumed together, and the act of adding it to your blender forces you to think about it. All that you consume is exactly what you add to the smoothie. Nothing more, nothing less.

This allows you a high degree of customization and precision.

Need a little extra carbohydrate…add in an extra ½ banana. Need a little extra protein to help keep your hunger down, add an extra scoop of Primo. If you are traveling for a race and eating at a hotel breakfast for example, let’s say you grab a few strawberries to add to your smoothie.

You know exactly what is in those strawberries. Instead, let’s say you grab some eggs and toast. Do you know exactly what’s in that toast – how many grams of fiber, how many grams of carbs, sugar, etc? Not ly.

What about the eggs? Were they cooked in oil, butter? Did the chef add whipping cream to make them fluffier? Who knows!

When you make a pre-race smoothie – you know exactly what is in the base, and exactly what you are adding to it – period. This allows you to dial your fuel and nutrition down to the calorie, and know exactly how your body will respond.

3.  Portability. Smoothies travel well. Worst case scenario, you have to bring a small, travel size magic bullet. But you can toss a few sample packs of Primo in your bag and take it with you anywhere, simply adding a little water, almond milk, or milk and fruit, and you are good to go – no matter where you are.

4.  Reliability. This is similar to having 100% control, but in a more long term, day to day sort of way. When you make a smoothie, especially on race day, you want to know what is going into it and EXACTLY how your body will respond.

You can test this in training every weekend (or every day, for that matter), and know that when you prepare your smoothie on race morning the same you do when you’re training or in race prep, if you add X, your body will respond with Y. Period. This eliminates the stress and anxiety that can come along with making breakfast on race day.

Am I doing the right thing? How will my body respond? Take the worry out and do what works!

5.  It’s quick and convenient. The last thing you need to do in the hours before your triathlon, marathon, or any other competition is introduce anything that is remotely complicated.

You will already be dealing with nerves, you have to get all your equipment together, get yourself to the start line on time, warm up etc etc. Making a smoothie is quick and convenient.

Throw a bunch of stuff in a blender, blend for 30 seconds, pour it in a cup, and drink it while you’re getting everything else squared away! You’ll have your smoothie halfway down before your toast would even be crispy!

6.  Smoothies aid in hydration. Showing up to the start line of any competition fully hydrated is key. If you’re not hydrated, you are already compromising your performance.

Realistically, your hydration strategy should start at least a day or two out from any big event, but everything you eat and drink leading up to the event should be taken into account. Although it might seem more “food,” a smoothie will actually help with hydration in the final hours leading up to your competition.

This can be particularly helpful if you have also been consuming caffeine, which is diuretic and thus offsets any hydration efforts.  

7.  You can “dial it in” in training.  A lot of athletes will have “special” pre-race breakfasts – things that they would never (or hardly) eat in their day to day training.

Along the lines of the “don’t try anything new on race day” thinking – why on earth would you do this…even if you are consuming foods that are completely benign? But if you’ve got the opportunity try dial in your race day breakfast 6 days a week while training, why not take the opportunity? You may make some slight tweaks from training to race day (adding or decreasing macronutrients etc), but if the overall composition is in the same ballpark, your body will be accustomed to what you are fueling it with, and the opportunity for a shock to your system will be greatly reduced.

8.  You can drink a smoothie daily. In the same vein, even if you are not making your “pre-race smoothie” every day before you train, you can make some version of a smoothie daily, getting your body very used to consuming that combination of nutrients in that delivery format. Familiarity is a good thing.

9.  Developed for athletes. When it comes to our Primo Smoothie – this is a product that is actually developed for athletes, to be used on a daily basis, with macro and micronutrient profiles that will in fact help performance (or at the very least, will not throw anything whack).

The concept of a liquid diet for your pre-race breakfast is not new – athletes have been using products Slim Fast, Boost, Ensure and other “shakes” for a long time.

But why use these products that are clearly not made for this purpose when you can use something that very much is? Sometimes as people, and athletes in particular, we engage in magical thinking by believing that if we find some secret product that has some other intended use and use it for our specific needs, we’ll get some sort of special edge or boost. For a community that is so focused (obsessed) with data, performance, numbers etc…this one certainly eludes us! But hey, if it works for you…that’s great!

At the end of the day, our goal is to help people be healthy and help athletes get the most their performance. Maybe a pre-race smoothie or race day liquid diet is not for you, and you’d rather go for the toast with peanut butter and / or oatmeal approach. That’s all good.

But if you want to give it a try, here is a smoothie recipe used by Field Work Nutrition Co. athlete Rachel McBride who has been on a lot of podiums of late…she uses this before all her Ironman and Ironman 70.3 races. Rachel has struggled with GI issues quite a bit over the years, and found this to work very well for her:

2 scoops Primo Smoothie

1 not-so-ripe banana

2 T strawberry jam

1.5-2 cups papaya 

1.5-2 cups almond milk

Water (to thin as needed)

 Blend and go crush it!

Source: https://www.fieldworknutrition.com/blogs/field-blog/why-you-should-drink-a-smoothie-for-your-pre-race-breakfast

5 Smoothie Recipes for Runners

Race day smoothie

Nothing works up an appetite quite a brisk four-and-a-half mile run. We’re sharing a few of our favorite runner smoothie recipes you can try at home.



  • 1 banana
  • 1 cup almond milk
  • Juice of ½ lemon
  • 3 tablespoons chia seeds
  • 1 scoop protein powder (try sprouted brown rice protein powder or your favorite)
  • 15-20 raw almonds
  • 2-3 cups chopped kale
  • 1 cup baby spinach
  • 1-2 cups frozen berries (blueberries, strawberries, mixed berries)

Add the banana and  milk first, then blend chopped kale. Follow the kale with protein powder, chia seeds and finally spinach. Blend while pouring lemon juice, and continue blending until your ingredients are smooth. Add berries last, and continue to blend until smooth.



  • 1 cup frozen blueberries
  • 1 cup frozen peaches
  • 1 cup Greek yogurt (any brand or flavor you prefer)
  • A dozen raw almonds
  • ¼ cup almond milk (add a little more for a smoothie that’s not quite as thick)

Simply toss ingredients into a blend and mix until you’ve reached a smooth consistency.



  • Several ice cubes
  • 1 banana
  • 1 cup of milk
  • 1 tablespoon of peanut butter (add a little more if you’d a smoothie that’s thicker in consistency)
  • 1 tablespoon of dark chocolate chips

Simply toss ingredients into a blend and mix until you’ve reached a smooth consistency.



  • 1 cup of skim milk, whole milk or almond milk (whatever works best for you)
  • 1 large banana
  • 1 table spoon of honey
  • ¼ teaspoon of vanilla extract

Simply toss ingredients into a blend and mix until you’ve reached a smooth consistency.



  • 1 cup apple cider
  • ¼ cup rolled oats
  • 2 table spoons pecans
  • ¼ teaspoon cinnamon
  • 1/8 table spoons nutmeg
  • A handful of ice cubes

Simply toss ingredients into a blend and mix until you’ve reached a smooth consistency.

And Because Sometimes You Need A Little More Than A Smoothie, Here’s Our No-Bake Bonus Recipe: Protein-Packed Powder Bites


  • 1 cup crisp brown rice
  • 1 cup whole grain oats
  • 1 cup protein powder, chocolate or vanilla (we prefer ones that are low in sugar)
  • ½ cup unsweetened coconut
  • 2 tablespoons chia seeds
  • ½ cup raw honey or agave nectar (you can also substitute half-and-half)
  • ½ cup natural peanut butter (or your favorite nut butter)
  • 2 tablespoons water

Measure all your ingredients into a mixing bowl. Blend with a large spoon or spatula until evenly combined, adding more water if needed. Shape into balls—a melon scoop works well for this step. Place the balls onto a pan covered in wax paper. Refrigerate until cookies have set.

February 13, 2016February 12, 2020 January 11, 2019April 13, 2020 October 26, 2017December 27, 2018 October 22, 2016October 16, 2019 November 17, 2015February 6, 2020 May 1, 2019April 15, 2020

Source: https://protips.dickssportinggoods.com/sports-and-activities/running/smoothies-for-runners

Race Day Smoothie

Race day smoothie

About five years ago I discovered my favorite green smoothie, which I basically lived on during an extremely hot and smokey summer in Helena. I was admittedly liberal with the peanut butter and a bit light on the spinach, but overall it was a decently healthy dinner option for those days I didn’t want to eat anything warmer than ice.

Over the years I’ve lightened up my original recipe, opting for coconut or almond milk instead of cow’s and substituting PBFit peanut butter powder instead of the real deal. Peanut butter powder may sound silly, but in baking or smoothies I actually prefer it over the original.

The peanut flavor is a bit more concentrated and it really lowers the amount of calories and fat. I’m not a calorie counter by any means, but it makes it much easier to create a snack-sized version while keeping all that wonderful peanut flavor.

 I’ve also probably doubled the amount of spinach I use, since I’m now inclined to add it to almost anything from smoothies to soup to scrambled eggs, and it’s definitely my preferred salad base. The spinach only vaguely modifies the flavor but gives a big nutrient boost – presuming you don’t mind the crazy green color.

I admit it’s a bit off-putting to the uninitiated but I’m so used to it that this smoothie without spinach now looks and tastes strange to me.

During the summer and fall I participate in tons of running events, where you have to get up stupid early in the morning in order to make it to the start line or bus pickup on time.

My usual race day breakfast (or really any day breakfast) is oatmeal with banana and PBFit, but on the days it’s too hot for that I opt for this smoothie instead. They contain basically the same ingredients, with the smoothie having that extra spinach boost.

It goes down much easier when it’s already 75 degrees or more, and takes just as little time to prep in the morning.

I to pre-grind the oatmeal so there aren’t large chunks clogging up my straws, but it’s not strictly necessary if you have a really quality blender.

The oatmeal not only adds some calories and makes the smoothie more filling, but I really enjoy the hearty flavor it adds to the palate.

It’s not overwhelming but reminiscent of an oatmeal cookie, and is still pleasant for people who necessarily enjoy oatmeal on its own.

This smoothie tastes a peanut butter banana milkshake but is a much healthier way to start the day. With the addition of oatmeal it sticks with you for quite a while, making it perfect for both pre-race and post-race.

It’s also a pretty legit dinner for those days you’re feeling lazy or in a hurry but still want something on the healthy end of the spectrum, and your boyfriend isn’t around to insist smoothies are not a real dinner.

Race Day Smoothie
Makes one 16-20 oz smoothie


1/3 cup oatmeal1 

1 ripe banana (peeled, sliced, and frozen)2
1 – 1.5 cups coconut milk (or any unsweetened milk)
2 Tbsp PBFit
1+ cups frozen and crushed baby spinach3 
cinnamon, to taste


  1. Place oatmeal in blender (I to use the single-serve size so I don’t accidentally make a gigantic smoothie) and blend until finely ground.
  2. Add remaining ingredients and blend until completely mixed (this could take a minute or so). If it’s too thick, blend in additional milk 2 tablespoons at a time until desired consistency is reached.
  3. Enjoy immediately with a straw, a sunny day, and a good book.


1  For a lighter smoothie I just leave out the oatmeal; this is great for the days you want a lighter breakfast or a healthier snack/dessert later in the day. But for an entrée smoothie the oatmeal adds great flavor and makes it a lot more filling!

2  I typically slice mine into roughly eighths as they fit into my single-serving blender cup better that way. You can slice yours more or less to suit your needs.

3 I to put a bunch in the freezer and then crush it all once it’s frozen. Then it’s really easy to measure out a cup or two for each smoothie on the fly.

Source: https://bakingbytes.com/2017/08/09/race-day-smoothie/

Pre-Run and Post-Run Smoothie Recipes to Try

Race day smoothie

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Whether you’re looking for nutritious breakfast options or post-long run recovery drinks, smoothies are an excellent go-to menu item for runners.

For a pre-run breakfast, you want some simple carbs to give you energy and protein to help you stave off hunger and go the distance. Smoothies provide a source of protein and sugar from yogurt or milk as well as simple carbohydrates from fresh fruit.

For post-run recovery, make sure you drink plenty of fluids and also replenish your energy reserves with starchy foods packed with complex carbohydrates whole grains, beans, and veggies.

You'll also want to get a serving of protein to help repair your muscles. Smoothies made with milk and nuts are a great source of protein, and also contain essential amino acids which aid in recovery.

 Fruit, probably the most common ingredient found in any smoothie, helps you refuel with simple carbohydrates.

Here are seven healthy, delicious smoothies that deliver nutrients and energy runners need to boost their performance and recovery.

This smoothie is packed with flavor, and includes simple carbohydrates from berries as well as protein from yogurt.

  • 1 banana
  • 1/3 cup fresh or frozen blueberries
  • 1/3 cup fresh or frozen strawberries
  • 1 cup yogurt
  • 2/3 cup ice

Place ingredients in a blender and blend until smooth.

This smoothie is refreshing after a hot run and is also surprisingly satisfying. You can freeze watermelon chunks ahead of time so you can prepare it faster when you want it.

  • 2 cups chopped watermelon
  • 1/2 cup yogurt
  • 1 cup ice

In a blender, combine the ingredients and blend until smooth.

Close your eyes while you’re drinking this tasty and refreshing smoothie and you just might think you’re relaxing on a tropical island. Banana is a good source of potassium, which can help prevent muscle cramps post-run. Note, however, that it doesn't have a protein component.

  • 4 ice cubes
  • 1 cup fresh pineapple chunks
  • 1 banana (large, cut into chunks)
  • 1 cup pineapple juice

Place all ingredients in a blender. Puree on high until smooth.

Get a big blast of muscle-repairing vitamin C with this delicious and filling smoothie.

  • 3 mandarin oranges, peeled and unseeded
  • 1/2 cup yogurt
  • 1/4 cup orange juice
  • 1 cup ice cubes

Put all ingredients in the blender and blend until slush mixture is formed.

Mangos are full of vitamins, minerals, and potassium, so they’re an excellent fruit to add to your pre- or post-run regimen.

  • 1 large mango, diced and chilled
  • 1 banana
  • 1/2 cup yogurt
  • 1 cup orange juice
  • 6 ice cubes

Blend the orange juice, yogurt, and banana until well incorporated. Add ice and mango and continue blending until thoroughly mixed.

  • 1 cup non-fat yogurt
  • 1 frozen banana
  • 1/4 cup milk
  • Unsweetened chocolate powder to taste

Blend all ingredients, tasting as you add the chocolate until you find your preferred amount.

The protein in the peanut butter makes this smoothie a perfect long-run recovery drink.

  • 1 cup low-fat vanilla or chocolate ice cream
  • 1/4 cup skim milk
  • 2 tablespoons peanut butter

Combine all ingredients in a blender until smooth.

A smoothie can also be a good light meal or snack throughout the day.

However, if you are watching your calorie balance, you need to take into account that, although healthy, they can still have plenty of calories and don't often include healthy vegetables, which are an important source of complex carbohydrates. One trick is to add a stalk of kale, spinach, or chard. While you may end up with a green drink, it won't alter the flavor much and will add vital nutrients.

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  1. American Diabetes Association. Types of Carbohydrates.

  2. N Nazish. Forbes. Here's What You Should Eat Post-Workout, According To A Nutrition Coach. July 24, 2018.

  3. Vandusseldorp TA, Escobar KA, Johnson KE, et al. Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise. Nutrients. 2018;10(10). doi:10.3390/nu10101389

  4. Quigley M. Livestrong.com. Is Potassium Helpful for Sore Muscles?.

  5. Taghiyar M, Darvishi L, Askari G, et al. The effect of vitamin C and e supplementation on muscle damage and oxidative stress in female athletes: a clinical trial. Int J Prev Med. 2013;4(1):S16-23.

  6. Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D'anneo A. Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas. Nutrients. 2017;9(5). doi:10.3390/nu9050525

Additional Reading

  • Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32. doi:10.1123/ijsnem.20.6.515

  • Jones J. SELF. What to Eat Before and After a Workout, According to a Registered Dietitian. August 7, 2019. 

Source: https://www.verywellfit.com/nutritious-smoothie-recipes-for-runners-2911562