Smoothie Recipes For Triathletes

Drink Your Way To A Faster Season 

By: Drs. Laura & Mitchel Schwindt

Triathletes and Endurance athletes are a different breed. We are a dedicated lot who let passion, focus and persistence push our limits. The sublime pleasure of a hard day training or crossing the finish line a bit ahead of a previous PR keeps us honest about our training.

We created this book to share some of our favorite and tested recipes. Call them smoothies if you like, but we prefer the term ‘elixir’.

This book provides some very tasty healthful shakes to provide the necessary nutrients supporting athletic performance and rejuvenation from workouts and athletic events.

ToolsA good blender is

vital Vitamix is amazingNinja is a good

second

Pre-Workout Smoothie

This smoothie is often a substitute for breakfast in our house. With three busy kids and an unforgiving work schedule, the workouts are often completed before the sun fully rises. Fitting in a “normal” breakfast is impossible and the time required to digest it would prohibit any degree of effective training. Ingredients: 1 cup almond milk1 cup filtered cold water1 banana1 scoop protein powder1/2 cup blueberries1 tablespoon honey1/2 cup mango or papaya1 cup ice

Morning Lift

Coffee is in truth, an acidic beverage, and can take away resources and energy as the body works to buffer the acidity. Green tea is an excellent coffee alternative and provides a nice energy boost. Ingredients: 1 cup cold filtered water1/2 cucumber1 tablespoon raw almonds1 tablespoon chia seeds1 frozen banana (or add ice if not frozen)1 large kale leaf1/2 cup blueberries2-3 large strawberries2 tablespoons hemp protein1 tablespoon match a green tea powder

Midmorning ElixirInstead of a coffee break, why not pack in a bit of this nutrient dense elixir. Blend at home and keep in a thermos or office fridge for later in the day.

Ingredients:

 1 cup Almond or Rice milk1 teaspoon carob chips1/2 frozen banana1 carrot1/2 cucumber1 teaspoon nutritional yeast1/4 teaspoon ginger root1 teaspoon agave

Afternoon FireWe are all getting busier that ever and add in a workout or two every day and it’s easy to become bogged down and fatigued. This recipe will fire up your energy level and prepare you to tackle the rest of your day. Ingredients:

 2 cups filtered water or vanilla almond milk1 teaspoon maca powder1 teaspoon cacao1/2 pomegranate (or juice if preferred)1 teaspoon chia seed1/2 avocado1 cup favorite berry (we like blueberry and raspberry mix)1 teaspoon nutritional yeast1 frozen banana1 cup baby spinach leaves1/2 orange (peeled)

This is the ultimate elixir! Don’t get hung up on the taste, but instead focus on the vital nutrients being provided to your body.   Ingredients: 2 cups of your favorite milk (we like vanilla almond)2 kale leavesHandful of baby spinach1 beet + beet greens1 tablespoon flax1 tablespoon chia1 teaspoon maca1 cucumber1 green apple1 avocado1 banana1 cup of ice  

Marathon Magic

UCAN is a unique energy source powered by SuperStarch. It is non-GMO, gluten-free and all-natural. By stabilizing blood sugar, UCAN prevents the spikes in insulin that can trigger fat storage.

It is more efficient in delivering energy than other high-carb bars and gels and does not contain caffeine or other stimulants. UCAN is use in a variety of recipes and even just mix with cold water to get the most out of our long workouts.

Skipping SupperPlanning an after work workout? Don’t have time to run home for

supper or have after school kid activities? This is a balanced source of nutrients to tide you over and provide energy and the building blocks your body needs to push through the day. Ingredients: 1 cup rice milk1/2 cucumber2 tablespoons hemp protein powder1 tablespoon coconut oil1 teaspoon flax seed1 teaspoon chia seed1 tablespoon organic almond butter1 teaspoon cacao1 teaspoon carob chips1/2 cup spinach2 large kale leaves1/2 frozen bananaAdd more rice milk or filtered water to reach desired consistency

Recovery Smoothie

Fail to allow your body to recover and repair and the consequences will inevitably surface as illness, injury, burnout or all three. Intense exercise generates free radicals and inflammation. The body must deal with these or pay the consequences later. Ignore recovery at your peril.

Ingredients: 2 cups coconut water1/2 beet2 large kale leaves1 tablespoon pumpkin seeds1 tablespoon chia seeds2 tablespoons hemp protein1 tablespoon coconut oil1 cup blueberries2 tablespoons raw almonds1/2 cup organic cranberry juiceOrganic honey to tasteMay add additional filtered water or ice to desired consistency

ChocoNut Recovery Shake

This is probably the best tasting recipe and a favorite of everyone we share it with. The addition of UCAN provides stabilization of blood glucose and long lasting energy, but you can make it with cacao or chocolate protein powder if you prefer.

Ingredients: 1 scoop chocolate UCAN1 cup almond, rice or hemp milk2 tablespoons of PB2 powdered peanut butter1 teaspoon of Nutella1/2 frozen banana1 cup of ice

Be warned! This recipe is addictive. Some would argue that the sugar in Nutella defeats the purpose of UCAN, but we still find benefit and long lasting energy for recovery.

Smoothie Recipes

You can find many more recipes to help your training and racing efforts in the book on Amazon.

Better yet, grab a copy from the blog and the proceeds are all donated to Kiva.org – a microlending platform helping othersAround the globe

http://CompleteTriathlete.net

Train Smarter – Race FasterMitchelMD.com