While a fruit smoothie provides fluid and the necessary sugar for muscle work, it may not be a sufficient combination at first glance. “However, you need an adequate amount of carbohydrates and energy for effective training. Unfortunately, a pure smoothie does not provide enough of both,” says nutrition scientist Dr. Alexandra Blaik, who advises swimmers at the Olympic Training Center Saxony-Anhalt. Additionally, the sugar in the smoothie quickly enters the bloodstream, causing a rapid increase in blood sugar levels. This can lead to the risk of hitting a “hunger wall” during subsequent training.
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“But you can enhance the smoothie by adding a banana or eating a whole-grain roll alongside it,” advises the expert. If you prefer not to chew, a drinkable porridge made with 300 to 400 milliliters of milk and 50 grams of oats would be suitable. Another recommendation is preparing a whole-grain roll with jam the night before to save time in the morning.
