Practice Tips: The Super Smoothie

Practice Tips: The Super Smoothie

The Super Smoothie

A sound piece of practical advice for general health and weight management is to avoid drinking calories where possible, but for the demands of training and performance, smoothies are a great way to meet a variety of nutrition targets. With the right blend of ingredients, the key elements of any fueling or recovery approach are addressed namely: 20 grams or more of protein, a source of carbohydrate and healthy fats, and a rich variety of micronutrients.

We like to call these recipes “Super Smoothies”, and their best use is as a breakfast option for early morning training sessions (90 minutes before field sessions; 30 minutes before gym sessions), a recovery strategy either when you don’t have immediate access to a full meal, or a second hit in recovery 90 to 120 minutes after your main recovery meal.

Below is one such smoothie, but check out our meals page for more smoothie recipes.

To find out more about how nutrition can support your training and performance, and how this can be achieved using practical strategies, why not attend our upcoming one-day seminar on Performance Nutrition for Team Sport Athletes


200 mL whole milk

2 Tbsp. oats

3 Tbsp. Greek (or high protein) yoghurt

1 banana

Handful of frozen mixed berries

Handful of fresh blueberries

1 tsp. coconut oil

1 Tbsp. almond butter

1 tsp. honey

3 ice-cubes


Blend all ingredients until smooth, then pour and serve.