• Coconut Water (1 cup),
• Spinach Leaves (Handful),
• Banana (1)

This is an easy and simple smoothie that will keep you hydrated and reduce the chances of muscle cramps during the race. It is recommended that you begin building up the electrolytes in your system at least 2 days before the race, but earlier is even better. Coconut water is full of natural electrolytes, which will prevent dehydration during the race. Spinach and bananas are high in protein, iron, and other nutrients that will keep your muscles active and reduce your chances of cramping. Drink 1 to 2 of these smoothies, for at least 2 days before the race. It can even be sipped on 2-3 hours before the race.