You know those mornings when you wake up ready to take on the day? You’ve got school, practice, homework, and a million other things on your schedule, and you need breakfast that helps you get going.

As a rower, your morning routine can make a difference in how prepared you feel for the day ahead. After a full night of sleep, your body needs fuel to support your brain, muscles, growth, and training.

One easy way to get your morning started is with a smoothie!

Smoothies are quick, easy to customize, and a great way to combine fruit, greens, carbohydrates, protein, and other nutrients in one convenient breakfast. They’re especially helpful on busy mornings when you need something you can make quickly before heading to school or practice.

And the best part? You can change the ingredients based on what you like, what you have at home, and what your body needs that day.

This recipe is a fruity smoothie with spinach mixed in. You get the benefits of fruit and greens without an overpowering vegetable taste!

One important thing to remember: if you have a tough practice or a long morning ahead, a smoothie by itself might not provide all the energy you need. Pair it with something like toast, oatmeal, eggs, yogurt, or a bagel to make breakfast more substantial.

Five Reasons to switch to this morning smoothie

1. It provides energy for your day. Fruit supplies carbohydrates that help fuel your brain and muscles.
2. It adds fruits and greens to your routine. Pineapple, mango, banana, and spinach provide a variety of vitamins, minerals, and other nutrients.
3. It includes healthy fats and fiber. Flax, chia, and hemp seeds add nutrients that support overall health.
4. It’s quick to make. Blend everything together, grab your cup, and you’re ready to go.
5. It uses frozen fruit. Frozen ingredients are convenient, easy to store, and ready whenever you need them.

My favorite morning smoothie 

½ cup frozen pineapple

½ cup frozen mango

⅓ cup frozen spinach

½  banana 

1 tablespoon of ground flax seed (I don’t measure it, just do a healthy spoonful) 

1 scoop of wheatgrass powder 

Fill it up with water

Blend together, then stir in: 

1 tablespoon Chia seeds 

1 tablespoon Hemp seeds

 

What’s the benefit of each ingredient?

Pineapple and mango: These fruits provide carbohydrates for energy, along with vitamin C and other nutrients. Their sweetness also helps make the smoothie delicious.

Spinach: Spinach provides folate, vitamin K, and other nutrients. It also contains iron, which plays an important role in helping your body transport oxygen to your muscles.

Banana: Bananas provide carbohydrates and potassium, which supports normal muscle and nerve function.

Ground flaxseed: Flaxseed contains fiber and plant-based omega-3 fatty acids.

Chia seeds: Chia seeds provide fiber, fats, and some protein.

Hemp seeds: Hemp seeds contribute protein, fats, and minerals. They’re an easy way to add more nutritional variety to your smoothie.

Wheatgrass powder: This is optional. You can leave it out without losing the main benefits of the fruit, spinach, and seeds. You don't need specialty powders to make a nutritious smoothie.

Water or milk: Water adds fluid to your smoothie. Milk or fortified soy milk can also contribute protein, calcium, and other nutrients.

What about protein powder?

You don't need to automatically add protein powder to every smoothie. Many everyday foods, including milk, yogurt, eggs, beans, tofu, nuts, and seeds, provide protein.

However, protein is especially important for growing athletes because it supports muscle repair, recovery, and development. Teen rowers need enough total food and a variety of nutrients to support both training and normal growth.

If you want more protein in your smoothie, try adding Greek yogurt, milk, or fortified soy milk. These are simple options that also provide other useful nutrients.

Protein powders and other supplements aren't necessary for most athletes who can meet their needs through food. Supplements can also vary in quality, and some may contain undeclared ingredients or contaminants. If you're considering one, talk with a healthcare professional or registered sports dietitian who works with athletes before using it.

So what are you waiting for?

Fuel your mornings, take care of yourself, and get ready to make the most of your day on and off the water!