EVELYN’S PRE-RUN SMOOTHIE
Struggling to know what to eat pre-run, why don’t you give Evelyn’s go-to pre-run smoothie recipe a go! It offers the double benefit of energy and hydration, the two vital components to fuel your best run. Oh and not forgetting it’s super delicious, made with coconut water, strawberries and banana!
Find out more about about the benefits of fuelling your run, what your smoothie should included and the optimum time for consumption below, plus Evelyn’s full recipe so you can recreate at home.
Why you should eat pre-run?
It important to give your muscles all the fuel they need to perform to their maximum potential. During your run glucose will be delivered to your muscles for energy. Eating the right foods pre run will ensure that there is readily available glucose to the bloodstream. Once the blood is emptied of glucose the muscles will start to fatigue and slow down as they become low on fuel/energy. Therefore eating pre-run, particularly focusing on those that replenish our energy stores is important.
What are the key components for a pre-run smoothie?
Simple carbs - these are required for energy
Protein - to help avoid the hunger pangs letting you run for longer
When should you have your smoothie?
At least 1 hour before heading out on your run.
What’s so good about this smoothie recipe?
The oats will provide a steady stream of carbohydrates for fuel
The protein powder will help keep you fuller for longer
The banana is a great source of potassium which helps to support muscle function during exercise
The coconut water is high in electrolytes to aid hydration
Evelyn’s Go-To Smoothie Recipe
Ingredients:
300ml coconut water
1 scoop of protein powder
1/2 frozen banana
4 strawberries (fresh or frozen)
2 tbsp oats
1 tbsp ground flaxseeds
2 tsp Maca Powder (optional) - has been shown to boost energy levels
Method:
Simply pop all the ingredients in a blender, and blend until smooth.
Top tip: If you don’t have protein powder, sub in some full fat greek yogurt for your protein source.
