Wednesday Wisdom from Framar Health Race Day Breakfast Smoothie
24 April 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Race Day Breakfast Smoothie
This smoothie would make a great race day breakfast, especially if you’re feeling a bit nervous and can’t face a big bowl of porridge or toast. Race day breakfast should be easy on the digestive system (no high fibre cereals like All Bran) and also provide plenty of carbohydrates that your body will use to fuel the early stages of the race.
At breakfast on race day you should aim to eat between 25-50g of carbs for every hour before the race. It really depends on body weight, the more you weigh, the more carbs you will need. So breakfast should contain between 75g-150g of carbohydrates. This smoothie provides around 75g of carbohydrates in one handy package and the various ingredients I’ve used can support performance and recovery on the day.
- The Pomegranate Active concentrate contains substances called anthocyanins that support blood flow to muscles and consumption of pomegranate before exercise has been shown to enhance performance and increase time to exhaustion – making it ideal for endurance events.
- Blackberries are another source of these anthocyanins and can also support athletic performance – Blueberries would also work as an alternative.
- Adding protein powder to a smoothie will ensure a steady energy release throughout the morning while also providing important amino acids that will support muscle repair on race day and can help to prevent muscle soreness.
- Almond butter is a fantastic source of calcium and magnesium to support muscle health and performance while providing a little good fat for a balanced breakfast.
1 large banana
Whey to Go Protein Powder – 1 scoop
1 large handful blackberries – about 100g
1 heaped teaspoon of almond butter
2 tbsp of Pomegranate Active Concentrate
A splash of water/ milk / almond milK
- It’s a good idea to prep all the ingredients the night before so everything is ready to go when you get up early the next morning - try to eat breakfast at least 3 hours before the race.
- Put everything in the blender and blitz until nice and smooth – add a few splashes of water, milk or almond milk to reach desired consistency.