Sep | 10
Fuel Up

Runner Recipe: Pumpkin Pie Spice Smoothie

The start of fall is officially here. Soon the leaves will start to change, the temperature will begin to drop and pumpkin spice will be everywhere. This got us thinking, How can runners benefit from this popular fall spice? We reached out to the nutrition consultant for the Brooks Beasts Kyle Pfaffenbach, to help us mix up the perfect blend of fall in a cup.

Runners, meet fall’s favorite Pumpkin Spice Smoothie:


-1 Cup pumpkin puree (canned)

-1/3 SO Delicious Original coconut beverage 

-10 Grams vanilla whey protein powder

-1 Teaspoon pumpkin pie spice (has cinnamon, nutmeg and ginger) 

-1 cup skim milk

-1 banana

Optional: Add ice for a cold smoothie. 

Combine and blend until smooth. 

We suggest taste testing this recipe when you are recovering after a long run or hard workout. This smoothie contains 62 grams of carbohydrates and 20 grams of protein, which is optimal for recovery. The carbohydrates are important for restoring muscle glycogen levels and the whey provides the important protein necessary for recovery. The coconut milk and banana will help to replenish lost electrolytes. Most importantly, pumpkin spice provides the essential Vitamin A.

Cheers to pumpkins, fall and lots of run happy recovery!

More recipes here.

Learn more about Kyle:

I am currently an Assistant Professor at Eastern Oregon University where I teach and research performance nutrition and exercise physiology. Throughout my education and career I have maintained an interest in sports performance, and now have the opportunity to lend this expertise to help Coach Mackey and the Brooks Beasts Track Club optimize their race day performance as well as recover from daily training sessions.


About Guest Blogger
The Brooks Blog regularly features stories from our athletes, running partners and friends who exemplify Run Happy.