By Sarah Gearhart, sportswriter, author, and dedicated distance runner
Why Smoothies Are My Secret Weapon for Marathon Training
Success in marathon training hinges not only on physical and mental tenacity—it also requires a consistent and mindful approach to nutrition. My experience across 20 marathons worldwide, combined with insights from professional athletes and sports nutritionists throughout my career, has given me valuable understanding about the influential role of fueling to support performance and recovery.
While nutrition, of course, is inherently personal, I won’t deny the value of whole foods as well as the convenience of smoothies to boost my diet and meet the fueling demands of high-volume training weeks, at times exceeding 50 miles. In fact, over the years, smoothies have become a daily essential—quick to prepare and sometimes serving as a supplementary meal when time is limited or while traveling. It’s a convenient way to get a variety of nutrients. The Beast Go Cordless is brilliant for all of this, a premium and beautiful portable blender that can effortlessly pulverize frozen fruits and leafy greens into velvety elixirs of wellness.
Three weeks prior to the Sydney Marathon this August, I’ll take on a challenging high-altitude trail running expedition in Colorado’s San Juan Mountains, often referred to as the “Switzerland of America” and is one of North America’s most rugged and rocky mountain ranges. These training and recovery demands necessitate taking extra care of my body, including extra focus on my diet. As part of my approach, I prioritize weekly trips to local farmer’s markets around the Hudson Valley in Upstate New York, my summer base, to stock up on seasonal ingredients—from berries and iron-rich greens—to incorporate into these recovery-boosting smoothies that help me through intense weeks of training all summer.
Super Green Spirulina Smoothie
Following an early morning training session, I always crave this blend, which I usually complement with a small protein-rich meal. This concoction features spirulina, greens, and fruit, and I sometimes boost it with vegan protein powder.
Spirulina—rich in B vitamins, iron, and magnesium—is one of my daily supplements. The distinct, briny flavor of the nutrient-rich algae is masked by the sweetness of medjool dates, a nutritional powerhouse packed with fiber, potassium, and magnesium. Medjool dates also deliver phytonutrients, beneficial plant compounds that research suggests may help reduce inflammation. Their naturally rich flavor counters the slightly bitter taste of leafy greens, like spinach and kale, both of which I add by handfuls and value for their vitamin- and mineral-rich offerings, including A, C, E, and K, as well as potassium, magnesium, and iron.
I mix in Vietnamese cinnamon—the touch of sweetness and delicate peppery undertones enhance the overall flavor profile in addition to being rich in cinnamaldehyde, a compound recognized for its antioxidant and anti-inflammatory potential.
While you can use any preferred milk, I like Oatly Super Basic, and I round out the smoothie with frozen ripe banana slices for a thick, creamy texture. A source of potassium and magnesium, bananas have been referred to as a performance-enhancing fruit, notable for key electrolytes that are crucial for muscle function in addition to replenishing glycogen stores. The Cleveland Clinic reports that the vitamin C content in bananas can boost the immune system.
*These recipes are designed for adaptability and can be easily scaled to suit the GO or the Mega 1200 Plus. When preparing for the GO, simply adjust the quantities proportionally to create a smaller, yet equally satisfying smoothie.
Ingredients
- 1 cup milk of choice
- ½ cup fresh or frozen pear (optional)
- 1 fresh or frozen ripe banana
- 2-3 medjool dates, pits removed
- 2 cups lightly packed spinach or kale
- 1 teaspoon spirulina
- ½ teaspoon Vietnamese cinnamon
Directions
- Add all ingredients into the blending vessel in the order listed above.
- Pulse 2-3 times to combine, then initiate the blending cycle and blend until smooth.
Skyr Berry Ginger Boost Smoothie
For an afternoon pick-me-up, I make a creamy concoction using skyr—a thick Icelandic yogurt that has approximately 16 to 18 grams of protein per serving. Generally, my fruit preference leans toward berries, which are naturally lower in sugar, blueberries being a favorite. I regularly incorporate either frozen wild or fresh when in season. Research widely suggests that blueberries can help reduce inflammation due to their potent antioxidants and phytochemicals.
A zesty kick of fresh ginger, of which I prefer a healthy dose daily, not only elevates the overall flavor, but also offers antioxidant and antimicrobial benefits while boosting the immune system. The National Institutes of Health reports that in the context of distance running, ginger root possibly has moderate beneficial effects on running-induced soreness.
Instead of conventional nut or seed butter, I like to use tahini, a paste made from ground sesame seeds that boasts a rich and nutty flavor and a dose of healthy fats. To cap the smoothie, I sprinkle in maca powder, which is derived from an adaptogenic plant in the Andes and is known for offering a natural energy boost without the jittery effect associated with caffeine.
Ingredients
- 1 cup milk of choice
- ¾ cup Skyr yogurt (plain or vanilla)
- ½ fresh or frozen blueberries
- 1 fresh or frozen ripe banana
- 2-inch knob fresh ginger, peeled
- 1 tsp maca powder
- 1-2 tbsp tahini (optional)
Sweet Strawberry Basil Smoothie
I haunt a local farmer’s market every week in the summer, during which they are bursting with plump sweet strawberries and a plethora of fresh herbs, like basil. This complementary duo extends beyond traditional desserts and salads. Naturally low in sugar, strawberries provide a source of vitamin C, and fiber to aid with digestion, in addition to valuable anti-inflammatory properties. Basil offers numerous benefits as well. Research suggests that the antioxidant compounds in basil can also help combat oxidative stress.
Young Thai coconut water serves as a delicate, naturally sweet electrolyte base to counter electrolyte depletion, which I need after prolonged sweating in the heat. And to further support electrolyte balance, I add a pinch of Celtic sea salt, a high-quality salt harvested from the coastal regions of Brittany, France. When I want to make this smoothie more calorically-dense, I’ll add avocado. Mild in flavor, this addition adds a silky texture as well as a source of healthy fats and potassium.
Ingredients
- 1 cup young Thai coconut water
- 1 cup fresh or frozen strawberries
- ½ avocado (optional)
- 5-10 fresh basil leaves
- ¼ teaspoon Celtic sea salt
About the Author: Sarah Gearhart is a sportswriter and author from New York City. Formerly a senior producer at USA TODAY Sports Media, her work has appeared in The New York Times, The Wall Street Journal, Condé Nast Traveler, ESPN, Men’s Health, and she is a regular contributor to Outside. Her book “We Share the Sun” brought her to Kenya's Rift Valley to profile the world’s top elite runners. An avid runner for 25 years (and counting), she has completed 20 marathons, including a desert ultrarun in Namibia.
Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.
