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.
  • Michael Shoff

    What substitutions would you recommend to make this lactose-free?

    • brooksblog

      @michael_shoff:disqus, Kyle recommends almond milk or soy milk, either of which should give the smoothie the same consistency without changing the flavor too much.

  • Kimberly Travis

    My name is Kim Travis and I have was blessed over 8 years ago with the purchase of my first pair of adrenaline GTS shoes. I work in a hospital and I am on my feet most of my 12 hour day. I bought and paid hundreds for many different types of shoes and would still go home and suffer with foot pain. After my first pair of Adrenaline GTS shoes, I never had any pain after that. Even on a 5 day stretch! I bought a new pair every year at least and that is the ONLY shoe that I ever wore since that time. HOWEVER, I bought a new pair of the GTS 15, it was only then that I was told they were now made different, I had to buy a size bigger and a wide width, now I am very unhappy as I have bad foot pain and aches at the end of the day!!!!. I want my old GTS back. I am looking online to buy a pair of GTS 14 or any before that time, that I could wear that would not hurt my feet!!! Please explain or give me a shoe like my old ones!!