Today’s Thirsty Thursday edition contains more than just a delicious breakfast, it contains a smoothie that could actually help you perform better during a long workout or race!
I’ve been kind of addicted to Thrive Fitness by Brendan Brazier the past couple months as I’ve been training. He has lots of great recipes, including items to munch before, during, and after working out. (I still haven’t checked out his other books, but I really need to!) This smoothie is adapted from his Blueberry Smoothie.
It’s a bit different than most of the smoothies that I post here, but that’s because this one serves a completely different purpose. Everything is this smoothie has a duty.
- Green tea and yerba mate are included for stimulation, antioxidants and nutrients.
- Coconut water is added to prevent dehydration and electrolyte loss.
- Protein powder is obviously included to give your muscles a kick.
- Flax/chia seeds gives you essential omega-3 fatty acids, fiber, and complete protein.
- Coconut oil gives your body long-lasting energy to keep you going through your workout.
- Buckwheat and dates are both additional fuel sources for your body to use.
- Blueberries are fuel, as well as a great source of antioxidants.
- Lemon contains electrolytes
I have had this smoothie before all of my long-runs so far this year, and I have found that it sustains me beautifully! The last time I trained for a half marathon, I was taking Gatorade and dates or those gummy chews with me on every long run, to keep me hydrated and my blood sugar up for the end of the run. Thanks to this smoothie, I now only have to focus on my run itself, rather than on how I’m going to fuel myself for the last half of the run!
Blueberry Long Run Smoothie
- 1 green tea bag
- 1 yerba mate tea bag
- 1 cup water
- 1 cup coconut water
- 1 T vanilla protein powder
- 1 T ground flax or chia seeds
- 1 T coconut oil
- 1 T cooked or sprouted buckwheat
- 2-3 dates
- 1/2 cup frozen blueberries
- juice of 1/4 lemon
1. Boil one cup of water. Steep the green tea and yerba mate tea bags in that water for a few minutes. To save time, prepare the night before, and cool the tea in the fridge overnight.
2. Add the tea, and the remaining ingredients to the blender. Blend on high for 30-45 seconds.
This smoothie is quite a bit thinner than most of my smoothies (not as much stuff jammed in there!), and it makes a huge batch! I usually have two full glasses on my hands, but I drink them both directly before my run, and I know that I will be hydrated and energized for the entirety of my run.
If you’re doing more than a half marathon, I would definitely still bring fuel with you on your run. I don’t have any experience with distances over 13.1, so I don’t want to mislead you, and end up with a marathoner passed out in the middle of mile 15! Always do what feels best for your body! If you’re training for a half, and still feel that would be more comfortable bringing fuel on your run, then by all means, go for it! Safety first!
How do you fuel for long runs/workouts?
I hope you have a great Thursday! I’m off to go get ready for work.