The Perfect Smoothie For Ultra Runners

Written By Jamie Sparks

Jamie is one of the Ultra X Co-Founders. He enjoys rambling on about a variety of topics; motorbikes, cycling, adventure, and, of course, ultra running.

17 February 2019


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Reading Time: 4 minutes

If you’re looking for an all-in-one power smoothie to fuel your mind and body for the day to come, you’ll struggle to find better than the below recipe. It’s packed with goodness and can be made in under three minutes in a blender. It also tastes delicious, so get it in you and feel the benefits. Boom!


Almond milk – Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are a top source of vitamin E. This is an anti-oxidant that many runners fall short on because there are so few good food sources of it.

Quantity: 250ml

Water – It’s the most vital component in our diet and it’s best to just list some of the numerous benefits;

  • It lubricates the joints
  • It forms saliva and mucus
  • It cushions the brain, spinal cord, and other sensitive tissues
  • It helps regulate body temperature
  • It flushes out body waste
  • It helps maintain blood pressure
  • The airways need it

Quantity: 400ml

Blueberries – Not only delicious, blueberries are the king of anti-oxidant foods. Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and lead to diseases such as cancer.

Quantity: One handful

Peanut butter – Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective anti-oxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. It is also a great source of protein.

Quantity: One large tablespoon

Oats – We all know they are good for us. Oats provide you with plenty of carbs (one serving contains about 25g) and they are high in fibre. Plus, oats have a low glycaemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full for longer.

Quantity: 3/4 tablespoons

Chia seeds – Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fibre, protein, omega-3 fatty acids and various micronutrients. A one-ounce (28 grams) serving of chia seeds contains;

  • Fibre: 11 grams
  • Protein: 4 grams
  • Fat: 9 grams
  • Calcium: 18% of the RDI
  • Plus many other goodies

For the Tarahumara people of Mexico (aka the ‘original ultra runners’ who will be taking part in Ultra X Mexico), Chia seeds form a vital part of their diet.

Quantity: One tablespoon.

Flaxseed – Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: omega-3 essential fatty acids (“good” fats that have been shown to have heart-healthy effects). Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant oestrogen and anti-oxidant qualities.

Quantity: One tablespoon

Goji berries – These berries contain all eight essential amino acids. A single 4 ounce serving provides nearly 10% of your daily value for protein. For a fruit, this is a surprising amount of protein. The carbohydrates in goji berries are also complex carbs. This means your blood sugar will raise slowly, reducing your risk of a sugar crash afterwards.

Quantity: One tablespoon

Banana – If you need a high-carb energy booster before your training session, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or workouts in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals.

Quantity: One

Turmeric – Turmeric, and especially its most active compound curcumin, have many scientifically-proven health benefits, such as the potential to prevent heart disease and other diseases. It’s a strong anti-inflammatory (great for ultra runners) and an anti-oxidant.

Quantity: One teaspoon

Tailor quantities to suit your lifestyle. Blend up and enjoy!

The Perfect Breakfast Smoothie


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