Three smoothie recipes from British Cycling’s Nigel Mitchell

Boost your health and vitality with these speedy ideas from 220’s resident nutritionist


Smoothies are a great way to feed the body, and provide all of the nutrients needed for health and vitality.


>>> Triathlon nutrition – our ultimate guide to fuelling

They’re suitable for the whole family, quick, convenient and taste great. You just need a liquidiser or blender – I use a Thermomix.

Here are three of my favourite recipes as a single serving (soya milk or yoghurt can be used instead of cow’s milk). Be aware some recipes include nuts, so if you have any allergies please exclude the nuts.

Bionic Breakfast

This is a great way to start the day: it provides energy, protein, vitamins and minerals to get yourself going, and also works as a snack anytime.

– 200ml of milk
– Tablespoon of oats
– Tablespoon of flax seed
– Tablespoon frozen berries
– Tablespoon of natural Greek yoghurt

Blend the oats and flax seeds into a powder, then add the rest of the ingredients and blend into a smooth drink. If it’s too thick then add more milk, pour and enjoy.

Pistachio Berry Power Burst

This provides all the nutritional goodies needed for health and vitality. Pistachios are one of the lower fat nuts and provide great slow-release energy, protein and antioxidants. This is really good after exercise or as a refreshing drink.

– 1 cup of summer fruit frozen berries
– 200ml of milk
– 30g of pistachio nuts

Blend all of the ingredients together. Taste the nutritional goodies.

Creamy Green Goddess

The wheatgrass helps to manage a healthy pH, which in turn helps to maintain a healthy gut.

– 200ml of milk
– 1 teaspoon of wheatgrass
– 1 small banana
– 1 tablespoon of quark

Blend all of the ingredients together, pour and enjoy.



For lots more fuelling advice, head to our Nutrition section