Skip the Sugar Crash Trail Smoothie

“AG said you have a great trail smoothie recipe. Do you mind sharing it with me?” This was a text I recently received from a friend who’s prepping his resupply boxes for an Appalachian Trail thru-hike this year.

Of course I’ll share! AG was my ODT hiking partner and beneficiary of surplus smoothie packets from my resupply boxes. As I wrote up my recipe, I thought it’d be great to share with you as well. Anything that helps people feel great and get outside more, I’m all about!

Whether on trail or at home, I like to start my days with healthy fat and some protein. This gives me sustained energy rather than the spike and crash I get from high carb, high sugar meals first thing in the morning.

smoothie

Skip the Sugar Crash Trail Smoothie

1 serving greens powder (I use Terra Greens or Amazing Grass)

2 Tablespoons organic coconut milk powder (I like Terrasoul Superfoods)

1 serving (2 scoops) collagen peptides (I like Vital Proteins or Primal Kitchen)

1 Tablespoon chia seeds

1 teaspoon cordyceps mushroom powder

1 teaspoon ground cinnamon powder

1 teaspoon ground ginger powder

Pinch of sea salt

Nutrition: 220 Calories, 11.3 g fat, 10 g carb, 22 g protein

Of course, you can use different spices, add more or less of the ingredients, etc. But no matter what changes I make, I always follow the template of liquid base + healthy fat + protein (I aim for 20+ grams) + greens + spices.

What’s the Benefit?

The greens provide micronutrients. There’s fat from the coconut milk powder and protein from the collagen to keep energy levels steady. The collagen is also great for joint health, which is particularly helpful on trail. The chia seeds are an additional source of healthy fat. The cordyceps mushroom are for immunity and enhanced endurance benefits. The spices are anti-inflammatory and make it all more tasty.

For long trails, I make individual packets ahead of time and drop them into resupply boxes. It’s a bit of effort to order the ingredients and assemble, but I find it’s a great way to start my day with a lot of nutrition right up front.

Each night before bed, I dump the smoothie packet into my clean soaking jar, add water, and allow it to soak overnight. When I wake up, I like to get going, so I pack up and hit the trail right away. I can sip my smoothie immediately or whenever hunger strikes.

I love to see people getting out and eating to fuel their bodies well. Give this a try and tag me on Instagram (@katiegerber) out on your adventure!

Want to dial in your diet so you can have more energy on your next adventure? Click here for a free 12-page guide where you’ll get a 28 day plan and learn the top 8 inflammatory foods that could be holding you back from feeling your best.

6 Replies to “Skip the Sugar Crash Trail Smoothie”

    1. That’s the wonderful part about the smoothie! You can make substitutions for ingredients that don’t appeal to your palette or made additions to change the flavor profile, such as cocoa powder or pumpkin spice mix or anything. For nutritional purposes, I’d suggest sticking with the protein powder, the fat (coconut powder), and a greens powder, but beyond that you can alter it how you see fit. It’s just a great way to pack in a ton of nutrition first thing in the day.

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