Green Smoothies for Athletes

November 18, 2022

Green smoothies are more than just a nutrition trend, and it is not surprising that every day more and more people, athletes or not, are joining the green smoothie community. 

What are green smoothies?

The first clarification is that although it is called a green smoothie, it does not necessarily mean that the smoothie is green, but it is based on veggies, and its main components are leafy greens. It can be pink, red, purple, or orange, depending on the pigments of the foods, fruits, or vegetables it incorporates.

Leafy greens are considered superfoods since there are many benefits derived from their consumption. 

They have alkaline properties, hardly have any calories, and contain many phytonutrients, such as chlorophyll (great oxygenator of the blood and detoxifying), blood anticoagulants, vitamins (A, B complex, C, E, and K), minerals (calcium, iron, magnesium, potassium) and fiber. They are also easily digestible and combine perfectly with other types of food.

How to prepare them?

Green smoothies are delicious, they have an infinity of variations according to your tastes, needs, and season of the ingredients. 

Depending on the composition we choose, they will have different nutrients, properties, flavors, and textures: more or less protein or purifying, more liquid and light or thicker and more satiating, creamier, slightly salty or sweet. 

All you need is a blender or a magic bullet. Add the ingredients and blend until getting the desired texture.

We recommend preparing smoothies with local, organic, and environmentally friendly products. This way, you will have even more benefits.

When can you drink green smoothies?

Green smoothies are versatile, they can be taken for breakfast, between meals as a mid-morning or snack, or as a post-workout to replenish fluids, carbohydrates, and proteins.

In some cases, and depending on their composition, they can even be a complete meal. With personalized advice, they can be prescribed for a full day combined with herbal teas, broths, or vegetable juices as a cleansing or digestive rest.

They are super easy to prepare and transport by carrying them in your water bottle or special smoothie cup. 

Green smoothie ingredients:

To our smoothie, we will add the following ingredients:

  • 1 banana

  • 2 good handfuls of spinach leaves

  • 1 teaspoon of spirulina powder

  • A glass of almond milk

  • A pinch of unrefined sea salt (or Himalayan) or a splash of seawater


Bananas are rich in vitamins B6 and C, folic acid, and minerals such as magnesium and potassium.

Despite being a fruit, it is starchy, so it will provide satiety and slow-burning carbohydrates. Bananas are ideal for athletes and give vitality. It regulates intestinal problems, is a natural antacid, and reduces muscle cramps.

It adds creaminess and a delicious sweetness to smoothies.


This leafy green vegetable possesses the virtues we have seen above. Spinach is especially low in calories and rich in vitamin K (beneficial for bone metabolism and proper blood clotting, vitamin A (prevents eye diseases, is anticarcinogenic, favors the good condition of the skin and mucous membranes), and vitamin B9 or folic acid (highly recommended for consumption in stages of pregnancy or lactation and to counteract the effect of certain medications).


Spirulina is a microalgae consumed since ancient times for its numerous properties and to treat ailments.

Considered a superfood, it has Omega-3 and Omega-6 fatty acids, chlorophyll, the 9 essential amino acids (so it has a complete protein of high biological value), all fat-soluble and water-soluble vitamins (A, B group, D, E, and K) and minerals such as iodine, potassium, magnesium, iron, phosphorus, and sulfur. Thanks to its mucilage, it has a satiating effect.

Therefore, it is ideal for weight control, to gain or replenish muscle mass, and is a top food for athletes.

Almond milk

This muscle-restorative drink provides many minerals, such as calcium and potassium, and vitamins, especially of the B group; it also contains proteins and healthy fatty acids. It is refreshing and hydrating and helps replenish fluids after sweating and exercise.

Almond milk, without a doubt, is athletes' favorite vegetable drink to add to smoothies, as it is easily digested and does not generate assimilation conflicts when combined with other foods. It has no gluten, cereals, or legumes (so it is also suitable for the Paleolithic diet).

Unrefined salt or seawater

Both options are perfect, quite therapeutic, and will provide numerous minerals and trace elements, essential for our body in small quantities, in addition to reinforcing the alkalinity of the smoothie and giving it a contrasting touch.

Final Word

Our recipe for the green banana, spinach, spirulina, and almond milk smoothie is delicious food to the palate, nutritious, rich in proteins, vitamins, and minerals, and easy to digest.

Ingredients can be substituted or added depending on the moment and the person.

It is suitable and beneficial for anyone, including children and the elderly. Green smoothies are a healthy and practical solution that can easily replace foods and snacks, such as cookies, sugary drinks, flavored yogurts, and commercial dairy desserts.

It is a perfect choice for athletes, both vegetarian or vegan, as well as paleo. 

Green smoothies are your shortcut to a complete and healthy meal for increased energy during your workout session.