Medium Chain Triglycerides
These special saturated fats are quickly digested and metabolized like carbohydrates, bypassing the normal slow, bile-dependent digestive path of most fats. What's more, they are used directly by the energy powerhouses of the cell, the mitochondria, and offer more than twice the calories (energy) of carbohydrates per gram. The organic coconut oil in the pre-training smoothie happens to be a great source of medium chain triglycerides.
Fluids
Although you don't want to overload your body with fluid immediately before a workout, it's still a good idea to consume 8 to 16 ounces within 2 hours, especially after a dehydrating night of sleep. By adding water to a smoothie, you can easily down some fluid with this breakfast.
Optional Add-ins: Additionally, branch chain amino acids can aide in energy production, mental fatigue, and recovery; beetroot juice/powder can increase oxygen uptake and delivery to muscles; and, a salt-preload can increase blood volume and reduce low blood sodium during training.
Delivery: Again, liquids deliver nutrients faster than most solids. This means fewer stomach issues, more nutrients in the bloodstream, and more sleep without an early wake-up for breakfast. You can feel "light," well fueled, and strong from the get-go.
As always, training nutrition is highly dependent on individual preferences. If you've never tried a smoothie recipe like the one above as pre-training fuel, you may be missing out on a great option. Just be sure you try it before a practice training session rather than before a competition, to see if it's a good fit for you.
Want More? Try these 4 Delicious Recovery Smoothies
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About the Author
Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.
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