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The Perfect Smoothie Formula

Dish Type: Smoothies and Sports Drinks
Serves: 2 Smoothies


  • 1 Soft fruit
  • 2 Small handfuls frozen or fresh fruit
  • 2-4 tbsp Protein Powder
  • 2 Tablespoons binder
  • 1.5 Tablespoons oil
  • 1.5 cups liquid
  • 1 Tablespoon sweetener (optional, less or more as needed)
  • optional superfoods, greens, and other ingredients
  • 6 Ice cubes (omit if soft fruit is frozen)


Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

Recommended Soft Fruits

  • Banana
  • Avocado

(If you have a high-speed blender that can puree, say, a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.)

Recommended Frozen or Fresh Fruits

  • Strawberries (you can leave the greens on if you have a powerful blender)
  • Blueberries
  • Blackberries
  • Raspberries
  • Peaches
  • Mango
  • Pineapple

Recommended Protein Powders

  • Complement Protein
  • Brown rice flour
  • Spelt flour
  • Cocoa (max ½ cup – if using this along with Complement Protein, adjust the recipe to allow for some flour as well)
  • Whole-wheat flour
  • Buckwheat flour

Recommended Binders

  • Ground Flaxseed
  • Almond Butter or any Nut Butter
  • Soaked Raw Almonds (soak for several hours and rinse before using)
  • Rolled Oats, Whole or Ground
  • Udo’s Wholesome Fast Food

Recommended Oils

  • Flaxseed oil
  • Udo’s Blend or other EFA blend
  • Hemp oil
  • Coconut oil
  • Almond, Macadamia, or other Nut Oil

Recommended Liquids (unsweetened)

  • Water (my favorite)
  • Almond Milk or other Nut Milk
  • Hemp milk
  • Brewed tea

Recommended Sweeteners

  • Agave Nectar (high in fructose, so choose this only before workouts)
  • Stevia (sugar-free natural sweetener, the amount needed will vary by brand)

Optional Superfoods, Greens and Other Ingredients

  • Cacao Nibs (1-2 tablespoons)
  • Carob Chips (1-2 tablespoons)
  • Ground Organic Cinnamon (1-2 teaspoons)
  • Chia Seeds, whole or ground (1-2 tablespoons)
  • Greens Powder (1-2 teaspoons)
  • Whole Spinach leaves (1-2 handfuls)
  • Maca Powder (1-2 teaspoons)
  • Jalapeno Pepper, seeds and stem removed (one small pepper)
  • Ground Cayenne Pepper (small pinch)
  • Sea Salt (pinch)
  • Lemon or Lime Juice (1 tablespoon)

You certainly don’t have to stay within these guidelines; if you determine that you want more or less of a certain ingredient or more than one ingredient from each category. (For example, almond butter and ground flaxseed are both in the “binder” category, but I sometimes include both in my smoothie.)

Also, note that which ingredients you use from one category often dictate how much you need from another.  For example, if you’re using avocado instead of banana as your soft fruit, you’ll need more sweetener than you would with the banana, and you’ll probably want to go light on other fatty ingredients since avocado provides plenty of good fats.

PS – This is an excerpt from my vegetarian guide to your first marathon.

PPS – If you like the formula idea, check out the Ultimate Energy Bar Formula!

Read the blog post where this recipe originally appeared: The Perfect Smoothie Formula

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