Nearly every athlete has a pre-race nutrition ritual. Some athletes train on nothing, even after fasting through the night. Some swear by oatmeal, others by energy bars or baked potatoes.
No matter what your ritual is, there's one pre-training and racing fuel that you should try. It's nutrient-packed, easy to digest, low-risk for stomach issues, easily customizable, and can be made ahead of time.
It's a Powerhouse Smoothie.
Athletes who have tried it say they feel "light" and fueled, even for long-distance or long-duration training, after drinking it. Their stomachs are not bogged down since liquids readily leave the stomach and are digested and absorbed quickly by the intestines. Best of all, with the smoothies' efficient digestion, there's no need for early morning wake-up calls in order to eat a solid pre-training breakfast before a race or big training day. All you need is 60 to 90 minutes before the event.
More: 7 Pre-Race Planning Tips
If you make your smoothie the night before and refrigerate it, you'll have nothing to figure out, measure, or even chew in the morning. Just relax, sip, and get your game face on.
Pre-Training Powerhouse Smoothie Recipe
This smoothie recipe is best before 3+ hours of training or 2+ hours of running. Mix the following in a blender or food processor:
- 1 small banana (4 inches)
- 1 cup frozen or fresh berries
- 2 tablespoons chia seeds
- 1/2 cup plain Greek yogurt
- 1 scoop whey or other protein powder
- 2 tablespoons organic honey
- 1/2 tablespoon organic coconut oil
- Water or ice as needed for consistency
Approximately 500 calories, 75 grams carbs, 6 grams fiber, 35 grams protein
Optional Add-ins
- 5 grams l-glutamine before intense/long workouts to reduce soreness and promote recovery
- 8 ounces beetroot juice or 4 teaspoons freeze-dried beetroot powder
- 5 grams BCAAs before intense or long workouts or supplement at 2 to 3 grams/hour during workout
- 1/8 to 1/4 teaspoon salt (300 to 600 mg sodium)
More: Try These Gluten-Free Peanut Butter, Banana and Dark Chocolate Brownies
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About the Author
Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.
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