I LOVE smoothies. I have them all year round, but in particular I love them in summer.

I love how simple, quick and easy they are to throw together. I love how much nutrients you can pack into one glass and I love that you can throw in just about anything and you have a meal or snack on the run.

Words and Image - Sarah Grove

Smoothies are perfect post training as they are easy for your body to digest and are extremely nutrient dense – the key is knowing what to throw together so it not only tastes good, but is good for you. 

But the best thing about smoothies is, they don’t just have to be for post training. They offer the perfect pre training fuel too – particularly before a long endurance ride, afternoon snack or simply breakfast on the run.

Rarely do I eat before training (even long rides) as I have developed my body to become a more fat adapted athlete, so I can go up to 2hours in training before ‘needing’ nutrition. But in saying that if I have had a solid day of training the day before and wake up with that ‘huger’ feeling, then a smoothie is perfect pre training or racing fuel.

There are LOADS of smoothie recipes available online, but this is one of my favorites that I’ve experimented with when I feel like a little chocolate hit. And FAR better for you that the ‘chocolate milk’ drinks you see advertised everywhere!


  • 1 frozen banana
  • ¼ avocado and/or MTC Oil
  • ½ table spoon of cacao powder (or your favourite choc protein powder)
  • 1 table spoon mix of sunflower seeds, pepitas and chia seeds
  •  ½-1 cup of coconut milk, coconut water or tap water
  • 1 cup of ice
  • 1 whole egg
  • Sprinkle of cinnamon
  • 4-5 drops of vanilla extract

Simply blend together and enjoy!!


Triathlon Performance Coach with Victorias largest Triathlon Squad Tri Alliance. Our squad specialises in developing beginners in the sport of Triathlon, whether that be fun, lifestyle or to pursue further goals. I am an active triathlete myself racing Sprint, Olympic to Half and Full Ironman Distance. In 2013 I raced at the Hawaii Ironman World Championships, 2012 Half Ironman World Championships and numerous Sprint, Olympic and Half Ironman wins over my 6 years in the sport.