To all our friends running in the Munich marathon this weekend: our hats are off to you, our sneakers are tied up, and we're ready to go for moral support—and so are our blenders. We've gathered our top four pre-race essentials to add into your liquid breakfast. The perfect time for a pre-race meal is around four hours before the race, early enough that your body will have time to digest it, but late enough that the energy won't be used up before race time.
Why these four essentials?
Kale: All dark leafy greens are antioxidant rich, anti-inflammatory and full of vitamins and minerals. Kale has phytonutrients that help build a strong and healthy body that is resilient to injury and illness.
Avocado: Eating an avocado a few hours before your big race can provide valuable healthy fat for that energetic boost when carbohydrate depletion occurs, which is why we think it's an essential add to your smoothie. They are also full of vitamin K, dietary fiber, potassium, folic acid, vitamin B6 and vitamin C.
Lemon: It's energizing and gives smoothies the perfect amount of zing. Lemon juice stimulates brain activity and reduces fatigue, keeping you full of energy throughout your run.
Spinach: It's a healthy source of fibre that's full of potassium and calcium too. It's also loaded with iron which is lost when you sweat and is consumed during muscle contraction.
Added extra: To breathe easier during your race, mix in flaxseed oil which is high in omega-3 fatty acids—it has the ability to clear the lungs of mucus, and help the body rid itself of disease.
our perfect pre-race smoothie ingredients:
- 1 head of kale
- 1 whole avocado (peeled and pitted)
- 2 cups fresh spinach
- 1 frozen banana (also loaded with posassium!)
juice of one lemon
1 tablespoon flaxseed oil
- 1 cup coconut water (hydration is key)
¼ cup ice