The ultimate breakfast smoothie for the exercise enthusiast

The science of fuelling the body in periods of extensive exercise can be very complex and daunting. After all, one has to consider maximising the performance during the activity and optimising the recovery at the same time. This usually involves going far beyond simply counting the calories. Between measuring out the amounts of fat, carbohydrates and protein consumed and timing the meals (we have all seen the bodybuilder-like individuals with protein shakes in the gym changing rooms, right??) it can make exercise, and life in general, more about numbers than enjoyment and satisfaction. I think that unless you are a National or Olympic level athlete, there is a more suitable and simpler middle ground approach. This method focuses more on consuming high quality, nutrient dense foods and regulating your weight by adjusting the amount you eat slightly over time rather than obsessing about the scale measurements twice a day and counting calories 24/7.

In the light of that, and also because of the importance of nutrition during the current pandemic, I wanted to share my favourite breakfast smoothie recipe I have been perfecting over the last year or so. Feel free to use half of the ingredients or scale it down appropriately – otherwise the smoothie comes to a massive 1000 kcal + size! This is perfect for me as I often exercise twice a day, but do adjust it to your individual needs. If you have tried it, please do let me know if you liked it. Knowing that someone really likes and enjoys a recipe I created makes me very happy!☺️


  • 250 mL of water
  • 100 grams of banana
  • 30 grams of flaxseeds
  • 30 grams of chia seeds
  • 30 grams of oats
  • 5 grams of bee pollen
  • 10 grams of maca powder
  • 20 grams of protein powder (I use a vegan peanut butter one from Form Nutrition)
  • 80 grams of your favourite nut butter (I tried it so far with peanut, almond and cashew butters – it always tastes delicious!)
  • 100 grams of blueberries
  • 100 grams of raspberries
  • 50 grams of spinach
  • 350 mL of water

According to my rough estimate, this should be approximately 1050 kcal in total.


  • add the ingredients to the blender in the order listed above. I listed water twice as it helps with blending if you add a bit to the bottom of the blender and then top it off once all the ingredients are in. You can adjust the water amount too depending on how thick you like your smoothies
  • blend until smooth
  • enjoy!


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