Strawberry and Basil Pre-Race Smoothie

Why This Recipe Works for Athletes

This strawberry and basil smoothie delivers a concentrated hit of fast-releasing carbohydrates from ripe strawberries and banana, alongside natural anti-inflammatory compounds from fresh basil. It’s light on the stomach, ready in under 5 minutes, and provides steady energy for sprint to Olympic distance efforts. Best consumed 30–60 minutes before training or racing.

Ingredients

  • 250g fresh or frozen strawberries
  • 1 medium ripe banana
  • 10g fresh basil leaves (approximately 8–10 large leaves)
  • 200ml coconut water
  • 1 tbsp honey or maple syrup
  • 100ml natural yoghurt (optional — add for protein if training later)
  • Ice cubes (optional)

Instructions

  1. Add the strawberries and banana to a blender. If using frozen strawberries, no need to thaw.
  2. Add the fresh basil leaves — tear them slightly before adding to release their flavour compounds.
  3. Pour in the coconut water and add honey or maple syrup.
  4. Add yoghurt if using and a handful of ice cubes for a cold thick consistency.
  5. Blend on high for 45–60 seconds until completely smooth. Adjust sweetness with extra honey if needed.

Nutrition Notes

Without yoghurt, this smoothie provides approximately 220 kcal, 50g carbohydrates, and 2g protein per serving — ideal for a quick pre-race carbohydrate source. Adding yoghurt boosts protein to around 8g, making it more suitable as a post-training recovery drink or a 2-hour pre-workout meal. Strawberries are rich in vitamin C and antioxidants which support immune function under training stress. Coconut water provides natural electrolytes including potassium and sodium.

Prep time: 5 minutes | Servings: 1