Here's what I've been drinking on the days I do my sprints.
I find it difficult to get solids down first thing in the morning but I'm also acutely aware that I need to rehydrate and feed my body if I want it to perform well running up hills. So I neck this drink about 1.5hrs before I train and have some solids (protein+carbs) within the hour of finishing.
It tastes much better than it looks.
If you've never made a green smoothie before, don't be put off by the colour of your Power Juice. It's half veg and half fruit/coconut water so won't look like a milkshake from MacDonalds but will taste a whole lot better. It's dairy free, gluten free and full of nutrients so will kick start your day nicely (add some solid protein if you are having this as breakfast eg. smoothie + 2 poached eggs + slice of wholewheat toast).
Morning Power Juice
Serves 2 (so give the other half to the kids or your partner, or the postie)
1 tsp 'supergreens' powder or spirulina*
1 tsp raw, ground flaxseeds
1 head of pack-choi chopped
1/2 papaya or mango
1 kiwi fruit
10cm piece of cucumber
250ml coconut water
lemon juice and agave syrup to taste
Chop fruit and veg into small pieces and put into a blender with all other ingredients. Blend, pour, drink.
*available from most health and whole food stores.