Coaching Association of Canada
Sport Nutrition

Balanced Power Smoothie


  • 1 ½ cup fruit (1 banana, 1 cup frozen mango)
  • 1 ½ cup 100% fruit and vegetable juice
  • 1 cup 1% milk
  • 1 cup vegetables (spinach or canned pumpkin)
  • ¾ cup plain greek yogurt (or cottage cheese)
  • ¼ cup oats
  • 2 tablespoons honey
  • 1 tablespoon flax or hemp
  • Antioxidant boost: 1 tsp ginger or cinnamon
  • For a Protein Boost add ½ cup Skim Milk Powder!

Makes 2 500ml servings

  1. Put all ingredients in blender and blend until smooth
  • Calories: 540
  • Carbs:85g
  • Protein:20g
  • Fat:13g

Sport Benefits: Great for Pre-Exercise or add ½ cup skim milk powder for a perfect post recovery snack, providing the right mix of carbs and proteins and chalked full of antioxidants for an immune booster! The added flax gives a dose of essentials Omega 3s. While flax provides fiber, you may want to skip this if choosing it as a pre-workout snack and sub with hemp instead!

Recipe by: Angela Dufour, MEd, RD, CSSD, Performance Dietitian

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