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Englisch Sport Nutrition Green Smoothies: Pre-Workout Drink & Refresher at Half Marathon
"Birds fly, fish swim, humans run" - As the great marathon icon Emil Zatopek once said, running has become my passion - I love it. After 13 marathons, even while pregnant, the following is all I can say: Running is part of my everyday life - just like the daily green smoothie. It is only logical to combine these two passions. Therefore I am testing the Green Smoothie in several categories: As a pre-workout drink before long training sessions and as a refresher and recovery drink afterwards. I'm also testing the Green Smoothie as a competition breakfast, namely at the 36th Berlin Half Marathon - the big kickoff of the Berlins running competitions.
Sports nutrition before training: Green smoothies as a starter
Going for a run that lasts longer than an hour, it is important to eat something beforehand. Otherwise, my blood sugar level drops to such an extent that I get very hungry and just drag myself through my workout. My solution: 300 ml of green smoothie befor the workout. This mixture provides easily digestible carbohydrates from fruits and at the same time stabilizes my blood sugar level with its high content of green fiber. Green Smoothies are easy to digest and saturate me perfectly. Important: A smoothie before your workout does not replace drinking water before, during and after the run!
Sports nutrition after training: Green smoothies for regeneration
In the past, I used to drink supplements in the form of sports drinks after long runs. Today, I drink lots of water followed by a green smoothie: my post-workout smoothie, consists of carbohydrate-rich dates and plant-based protein from leafy greens like nettles or kale. To top it off, add fruits like bananas (which contain lots of potassium and magnesium) and fresh coconut water (which is THE isotonic drink of nature). This replenishes my empty carbohydrate reservoirs for a while, replenishes mineral losses, and even provides some protein for muscle and tissue regeneration. Another benefit: The green smoothie is an alkaline meal that helps the body neutralize lactic acid (lactate) produced during training. Natural sports nutrition without synthetic substances couldn't be better.
In the test: The Green Smoothie as a competition breakfast
I won't know how well it all really works until it comes down to the test. I'm about to run 21.1 kilometers in the 36th Berlin Half Marathon. I'm determined to finish in just under 2 hours - I also want to test how suitable the green smoothie is as a competition breakfast! On day X, I swap my well-known white flour honey-coated roll for exactly 300 ml of green smoothie, which I consume 90 minutes before the marathon. This liquid breakfast is extremely convenient for me, I can rarely eat solid food before 10 a.m. - especially not on days when I'm excited. Still, doubts arise: Will the green smoothie provide enough energy for a half marathon? Won't the fiber take me to a porta-potty and cost me valuable time? Green smoothies are not only extremely dehydrating, but also immediately stimulate digestive activity. All worries turned out to be a false. I reached my goal - 1:58 hours - while keeping a fairly steady pace. Afterwards, I continue as before: 800 ml of green smoothie for regeneration.
Nutrition tips for a green competition breakfast:
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Conclusion: From now on I always drink a green smoothie before competitions
Green smoothies are a natural nutrient enrichment for athletically active people - especially for ambitious endurance athletes. Runners, cyclists, triathletes et al must pay attention to a balanced diet that covers their increased nutrient needs. I value natural sports nutrition, therefore green smoothies are perfect for me. With the green smoothie I have found a competition breakfast that doesn't require me to overcome being a breakfast grouch. To what extent this also applies to others should be tested extensively in training.
What do you think about green smoothies and sports nutrition?
Do you have experience with green smoothies as a pre- and post-workout drink? If so, how much green smoothie do you drink before exercise and how much after? Are there any ingredients you particularly like to use? I look forward to your Feedback here!
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54 | Comment(s)
great post. I just wanted to ask if you also drink coconut water while running (it's isotonic), because I only heard that you drink water while running - if so, how many ml in a half marathon and how do you distribute it. That smoothies and coconut water are good afterwards is a different story.
I only drank water during the Berlin Half Marathon. I can't exactly say how much.
Best regards,
Carla
I myself use for example my "Green Machine" after endurance units.
Broccoli, spinach, flaxseed, banana, ginger, Whey Protein Vanilla.
Have some other green smoothies without protein powder, but don't tolerate them as well before workouts. As a meal replacement or supplement 2-3 hours before I do, but not as a pre-workout smoothie (30-60 minutes before)
As a pre-workout smoothie, I tend to prefer pure fruit smoothies. Depending on the distance to the unit, I take then roughly generalized rather red or yellow fruits and raw beet or as a concentrate.
Also delicious as a pre-workout drink is a frozen coffee with banana, honey and vanilla.
Heard about the white smoothies for the first time today and will try them for breakfast tomorrow. Am a huge fan of saturated fat if you target it and use good quality. Have had good experiences with Bulletproof coffee after interval fasting.
My question to you is, since there are a lot of fats in the smoothie, is this not quite as optimal for nutrient absorption after a workout, since quick absorbable carbs are more desired as a reload.
My thought would be to have the White Smoothie as breakfast before a low intensity session or before sleeping for a long nutrient supply. I tolerate high fat foods very well and sleep like a baby afterwards
thanks for your comment and sharing your kind of sports nutrition. Very interesting!
Unfortunately, I can't help you with your question, since I'm not a strength athlete and haven't tested white smoothies as a post-workout drink.
Therefore: Just try it out! And feel free to share your experiences with it.
Many greetings,
Carla
I need your help.
My problem is that I can’t handle smoothies. My wife makes her smoothie every day, and I envy her for it. After 3 days, I get bloated and have diarrhea. Do you have any tips for me on how I can finally tolerate smoothies too? I drank about 200 ml, so just a small glass.
Best regards,
Thomas
Thank you for your message. Your digestive issues can have many causes, and it's not easy to address them from a distance. In general, green smoothies are actually a light, alkaline meal. Here are some tips I can recommend for better tolerance of green smoothies:
1) It’s best to drink the green smoothie no sooner than 3 hours after another meal and half an hour before eating again. Therefore, it is most suitable as the first meal of the day, breakfast.
2) Yes, starting with a small amount is definitely advisable. We recommend starting with 250 – 300ml and then gradually increasing.
3) Remember that the green smoothie is not just a drink, but a meal—it needs to be well chewed. This is done by moving each sip of the smoothie around in your mouth as if you were “chewing” it.
4) The ingredients in the green smoothie are also very important. Ripe fruits in the green smoothie not only guarantee a wonderfully fruity taste and creamy consistency but also better digestibility.
5) Don’t use too many ingredients. 1 to 2 types of fruit and one type of leafy green can be sufficient. You can change these daily to potentially discover any intolerances more quickly.
6) The blender also plays a crucial role in digestibility. When you use a high-speed blender, the ingredients are optimally broken down and can be digested more easily.
I hope these tips help you. If you have any more questions, feel free to reach out again, even via email at hello@gruenesmoothies.eu.
Best regards,
Anne
how cool that you’re focusing more on bitter compounds! Do you know our recipe BETTER BITTER? If not, here we go:
6-7 large leaves of endive (depending on how bitter you feel)
1 juicy sweet orange, peeled
1 blood orange, peeled
Juice of ½ a lemon
1 banana, peeled
1 thumb-sized piece of fresh turmeric
1 thumb-sized piece of fresh ginger
2 peppercorns
200 ml water
Yields about 700 ml - enjoy trying it out!
Best regards, Carla
thank you so much for your many great tips and recipes. I love green smoothies for breakfast. I also tried a 10-day green smoothie fast, which was wonderful, but I enjoy chewing on salads, nuts, etc. When it comes to smoothies before, during, and after workouts, I like to use the recipes from Brendan Brazier (e.g., Vegan in Topform - the fitness book). He recommends a carbohydrate-to-protein ratio of 3:1 before exercising. Hemp seeds or hemp protein serve as a source of protein. I get carbs from dates, fruits like blueberries, and sprouted buckwheat (which also has 20% protein). Additionally, I add chia seeds, coconut oil, and possibly green tea instead of water. During workouts, I use energy gels made from dates, agave syrup, chia, coconut oil, lemon juice, or homemade energy bars. After exercising, he recommends a carb-to-protein ratio of 4:1, consumed within 45 minutes post-workout, with coconut water and 1 tsp of maca powder for adrenal recovery. A few hours after exercising, I enjoy a regular smoothie with more protein.
How much hemp protein would you add to your white smoothie instead of raw egg? Lots of love, Beate
wow - thank you for your detailed and very interesting feedback! Brendan Brazier is new to me - I will look into him. So far, I haven’t enhanced my green smoothies with protein powder - like hemp - because it seems to impact their digestibility for me. Especially before exercising, that’s crucial for me. I would be more open to it for a post-workout smoothie - chia seeds could work well too. I find your information about nutrition during exercise very interesting. I still need to find a natural alternative to the conventional gel packs, etc. Otherwise, I usually drink water with a bit of sodium bicarbonate during long runs to counteract acidity in the body. Of course, that doesn’t provide a real energy boost. Regarding the white smoothie question: You could replace the egg with about 2 tablespoons of shelled hemp seeds. A question for you: is the teaspoon of maca powder specifically meant for adrenal recovery? Or the total mix - also including coconut water?
Warm regards,
Carla
I have all of Brendan's books and I really appreciate that he uses whole plants, fruits, and more, rather than just the active ingredients. He makes everything himself and emphasizes veganism, raw food, etc. These are the cookbooks I've cooked from the most so far – for our whole family as well. In his first book (http://amzn.to/1ShTOBv), he explains how he discovered the most effective diet for his sport (triathlon) through self-experimentation; he shares the principles of his Thrive diet (where 'diet' refers to a way of eating). His latest book (http://amzn.to/1V4cbdD) is entirely focused on sports and appropriate nutrition, filled with many tips and recipes. I also really like the protein powder he developed (http://bit.ly/23yphEE) because I enjoy the nutty taste of Sacha Inchi and always worry that without protein powder I might be missing something or that it might not be ideal for losing weight. :)
Yes, maca reduces the effects of (including physical) stress, regenerates the adrenal glands, lowers cortisol levels, promotes the recovery of exhausted muscles, helps balance hormones, increases serotonin levels, and more.
Much love,
Beate
I knew that maca is considered an "adaptogen," which attaches where the body needs it most—especially good for balancing hormones. Of course, this includes the adrenal glands as well. However, I wouldn't have connected maca to athletic recovery without your comment. As a small thank you, here’s a quite delicious recipe for a MACA-CACAO:
1 tablespoon maca
1 tablespoon raw cocoa powder
2 tablespoons almond butter
2 Medjool dates, pitted
a bit of orange zest
200 ml water
Blend all the ingredients in a high-speed blender until you achieve a uniform consistency.
Warm regards,
Carla
I really like green smoothies as a breakfast before working out because they don't feel heavy in the stomach and they provide hydration and vitamins. However, you shouldn't drink too much smoothie right before exercising, otherwise it can slosh around uncomfortably in your belly.
I also once did a 10-day detox cleanse with green smoothies. During that time, you only drank three green smoothies each day (about 1.5 liters total) and ate nothing else. I noticed while exercising that I was running out of energy and I felt weak after a few days because that was just too little food. I wouldn't recommend doing something like that in combination with intense workouts.
yes - you really have to test the exact amount of smoothie before exercising. I even believe I could have drunk 400 ml before the half marathon... Regarding your detox cleanse: I have experience with that too - we offered a 7-day program last year. However, we drank much more smoothie - definitely around 2.5 liters. And I easily ran my 10 km. When I did a proper fast, I couldn’t do any sports at all.
Thanks for your feedback,
Best regards,
Carla
What a great contribution! It reaffirms just how beneficial green smoothies are and how perfect they are for athletes. I often hear from athletes who fear they're not getting enough nutrients. It's a great addition to drink a green smoothie before and after training.
Best regards,
Svenja
thank you for the lovely feedback. I also believe that exercise and green smoothies make a great team...especially when you drink them daily and provide your body with a wealth of nutrients. It can essentially take what it needs depending on your stresses and lifestyle. The great thing is, they’re made from natural ingredients.
Best wishes, Carla
anything that is fresh and green and goes into my blender, whether for eating or drinking, sweet, sour, or umami, gets "topped" with a generous scoop of my homemade marzipan. Nothing else can compete with the sometimes intense flavor of raw green vegetables like kale or wild herbs—absolutely nothing! Give it a try!
I definitely have to pass on that – I prefer to eat marzipan covered in chocolate. Our go-to recipe for dealing with herbal-green flavors is to use citrus fruits or flavor boosters like passion fruit or an excellently ripe pineapple.
Best regards, Carla
You shock me with your assumption that I use Mozart balls to flavor green smoothies or green vegetables. The basic ingredient of marzipan is almonds, and that is exactly what my marzipan consists of, which is used as a base for almond milk, almond paste, pralines, and so on.
Best regards,
Renate
hihihi... I was actually thinking of a marzipan mixture that I would dip into dark chocolate and snack on. I think nuts and seeds can occasionally work as a topping on the smoothie to remind us that we are having a meal. However, this does make the green smoothie harder to digest... but of course, individual experiences are the ultimate measure. I can really picture your marzipan in the white smoothie...
Many greetings again,
Carla
I have a few small questions: What about the gym's recommendation to take protein right after exercising while the muscles are still warm? Is that why you take nettles, Carla? Is the white smoothie even more effective - and if so, does the timing after working out matter, as the fitness advisors say? (Typically, we have “Lubrikator” for breakfast...) Why do you use coconut oil instead of coconut cream?
How would I dose hemp protein powder? Or would it be more natural to simply soak the whole seeds and blend them?
Thanks :)
thank you for your feedback. It’s interesting that the horses don’t eat chickweed. So, into the blender it goes! Regarding your questions: I’m not a fan of protein shakes – they sit heavily in my stomach. That’s why I’m so happy with my post-workout combo of green and white smoothies. I just really enjoy natural ingredients – real food. During intense training sessions or competitions, I make sure to use leafy greens that are high in protein – like nettles or kale. That’s the first nourishment for the muscles within 30 minutes after exercising. Timing seems to be an important factor. When I started marathon running, I simply forgot about the reload because I often don’t feel hungry after hard exertion. Sometimes I felt extremely drained about 2 hours after the race, with slight headaches, which I normally hardly ever have. Therefore, nutrient losses should be balanced out as quickly as possible. About coconut oil: I just prefer coconut oil over the mashed fruit – there’s no deeper reason behind it. As for hemp, I replaced an egg in the white smoothie/lubricator with a bit of 2 tablespoons of shelled hemp seeds. But that’s also a matter of taste. Just try it out.
Best regards, Carla
I can only confirm that green smoothies and sports go really well together. They are gentle on the digestive system and provide energy. I always take a smoothie with me when I go hiking, and it keeps me energized in sips.
Best wishes,
Ernestin
Claus
that sounds really great! If you want to have the smoothie as a competition breakfast, I recommend my mix of carbohydrate-rich fruits - my recipe for Berlin was about: 2 small passion fruits or 1/2 maracuja, 1/2 banana, a few grapes, 1 Medjool date (you can use more, but they are quite sweet) and some greens - preferably wild herbs - along with a little water. My pre-workout smoothie consisted of a lot of nettles (very high in protein) and goutweed (very alkaline), strawberries (I was really craving them - even though it's not in season yet), Medjool dates, avocado, lime, and more grapes. During training, I just blended whatever I had on hand. It's really important that you thoroughly test the smoothie as a starter. Sometimes I even drank it right before my long run - which led to a "bathroom emergency." Side question: Do you have a time goal? I'm definitely keeping my fingers crossed for you!
Best regards, Carla
I find your reports impressively precise.
I’m now planning to observe and document my reactions with similar accuracy.
For now, I can “only” contribute the following:
Regularly, I have a green smoothie (about 0.3 - 0.4 liters) for breakfast about an hour before jogging (10 to 11 km in an hour). It sits very lightly in my stomach and provides me with enough energy.
For strength training at the gym (Milon circuit - nothing “wild,” about an hour), I sometimes bring a green smoothie, which I make a bit more liquid and sip in small amounts between sets instead of water.
After strength training, I have always drunk milk with protein powder. I’ve tried white smoothies, both with eggs and hemp seeds. I find them very tasty (especially when I can banish the images of slimy raw eggs from my mind...). I will now try them as an alternative to protein powder.
Best regards from Aachen to Berlin!
thank you very much for your feedback. We indeed have a similar pace. I already commented on this earlier - during training, I sometimes even drank the smoothie right before running - about 300 ml. It didn't sit heavy at all. Blending makes it extremely easy to digest - they say it's digested within 30 minutes to an hour. Yes, yes... the general aversion to raw slimy eggs... I had to drink that for strength sometimes as a child. The white smoothie has nothing to do with that - I find it a delicious dessert that pampers the muscles and connective tissue. Simply top-notch.
Sending you warm regards to Aachen,
Carla
I’ve been at this for almost a year now and I’ve become quite "addicted" to green smoothies. The white smoothie is really very, very delicious; you just have to make sure that the eggs are fresh. I have no experience with sports and smoothies.
Now, about the protein: personally, I’ve been taking soy protein in powder form since 1990, not genetically modified soy, but organically grown and processed. It has really helped me stay fit, and especially during this time that women often dread (menopause), I have had NO difficulties.
Best, Waltraud
could you tell me which protein powder you use? And when do you usually drink it, in the morning? I came across this through your tip about menopause. Thank you so much!
We completely understand your green smoothie addiction. Feel free to try the smoothies before or after exercising - if you are physically active. Also, thank you for your interesting thoughts on soy protein. I'm sure many women will find it fascinating. Could raw eggs have a similar effect here?
Warm regards,
Carla
Also, huge praise for your site! You have fantastic recipes and tips! And it’s true: when I drink smoothies regularly, I can really manage my chocolate cravings well—I hardly crave it at all anymore! Keep up the great work :)
great - you tried it right away. I'm glad to hear that the green starter worked for you as well. Thank you for the lovely compliments about our site and our recipes. It really brings us all a lot of joy. I still really enjoy chocolate - sometimes maybe a bit too much. But right after the smoothie, I definitely can't handle anything unhealthy for about 3-4 hours. Sending my best wishes to you,
Carla
What you're doing on the bike is really impressive. Compliments to you! I'm less experienced in cycling; I tried a triathlon years ago. So, I'm familiar with the dreaded hunger pangs on the bike. They can be so intense that you really suffer. 300 ml of green smoothie is definitely too little for that. How about starting with 500 ml and then refueling while you're out there? I remember often reaching for a sports bar while riding. What definitely works well is the green smoothie as a post-workout drink. Maybe you and your son might find a white smoothie combination interesting too. Here's how it goes: I drink water first, then within the first 30 minutes after training, I have the green smoothie. Later on—at least an hour after—I enjoy a white smoothie made from a raw egg, two tablespoons of raw coconut oil, a tablespoon of almond butter, and a mango. Just put all the ingredients in the blender and blend for about 45 seconds. Done! This way, you get high-quality protein to help with the recovery of your muscles and tendons. I’m not a fan of protein powder either, but after tough, long training sessions, a white smoothie feels really good. It also tastes pretty great!
Best regards,
Carla
thank you so much for the tip.
I will definitely incorporate the white smoothie. That sounds really good.
I still need to experiment a bit for "before." Combined with bars, figs, and bananas, which I always have with me while biking, I will try out 500ml.
Maybe I'll add more dates to the smoothie; that should significantly boost the energy value and help me sustain my endurance better.
Best,
Kerstin
three times a week I go to indoor cycling and I ALWAYS get hungry afterwards. I have real cravings - for everything! To not ruin my success, I already prepare a smoothie before the training, which I then chill. And then I enjoy drinking it. Delightfully refreshing, full of energy - and the cravings are gone too. Much love, Petra
Best regards, Carla