With summer heating up, and the triathlon season in full swing, it’s important to remember re-hydration and refueling as a major part of your recovery and adaptation to training. A recovery smoothie can tick a few boxes in terms of providing fluid, nutrients such as protein for repair, and carbohydrate for refueling, anti-inflammatory fats, and antioxidants. A smoothie can also be a really easy solution for those who are time poor. All you need is a stick blender, Nutri-bullet (or similar), or a blender. Options for dairy-free smoothie recipes is one of the more frequent requests I get these days. There is more creativity and challenge involved in delivering sufficient protein and calcium from purely plant-based sources but the Greenie Smoothie fits the bill.


60g or 1/3 large avocado, 1 Tbsp fresh lime juice, 1 Cup baby spinach leaves, 2 Tbsp chia seeds, 1 frozen banana, juice of 2 oranges, top up with water, or coconut water as needed. Add some zing with ½ tsp finely grated ginger (use a zester).

Add ice to make it extra refreshing!

A lighter and more refreshing smoothie, which is an excellent source of potassium, magnesium, and despite the lack of diary, delivers over 200mg of calcium from chia and fresh orange. A great source of healthy fats with a decent 10g top up of protein and 35g carbs for energy stores. Can’t forget those amazing antioxidants; ascorbic acid (Vitamin C) in abundance from the citrus, and some Gingerols from ginger.