the per­fect break­fast smooth­ie

If you’re look­ing for an all in one power smooth­ie to fuel your mind and body for the day to come, you can do little bet­ter than the below recipe. It’s packed with good­ness and can be made in under 3 minutes in a blender. It 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 anti­ox­id­ant 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 body waste.

• It helps main­tain blood pres­sure.

• The air­ways need it.

Quant­ity: 400ml

BLUEBERRIES — Not only deli­cious, Blue­ber­ries are the king of anti­ox­id­ant 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 anti­ox­id­ant 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 25 g) 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 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: Fiber: 11 grams. Pro­tein: 4 grams. Fat: 9 grams. Cal­ci­um: 18% of the RDI and 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.



FLAX SEED — 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 estro­gen and anti­ox­id­ant qual­it­ies.

Quant­ity: One Table­spoon

GOJI BERRIES — These ber­ries con­tain all 8 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 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 you ultra run­ners) and an anti­ox­id­ant.

Quant­ity: One tea­spoon.

Tail­or quant­it­ies to suit your life­style.

Blend up and enjoy!

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