Rich Roll Plant Hydration and Meditation

Ultra-endurance athlete Rich Roll starts his day with deep hydration, silent meditation, and a nutrient-rich green smoothie. Learn how Rich Roll's morning routine builds calm focus before daily endurance training.

4 time blocks, 45 minutes in total.

Time blocks

Lemon Water Hydration: 5 min
Drink a large jar of room temperature water with fresh squeezed lemon
Silent Seated Meditation: 20 min
Sit quietly with an upright spine and focus on natural breath
Plant Green Smoothie Prep: 10 min
Blend dark leafy greens, berries, spirulina, and chia seeds
Mindful Nutrient Consumption: 10 min
Sip the green smoothie slowly to absorb nutrients before training

About this routine

Rich Roll's morning routine centers on quiet intention before intense physical demands. Upon waking, he drinks a large mason jar of water with fresh lemon to rehydrate after sleep. This immediate hydration prepares his body for seated mindfulness.

Following hydration, Roll sits for twenty minutes of silent meditation. He focuses on breath awareness to quiet mental chatter and cultivate focus. This mental grounding forms the anchor for his demanding schedule as an author and endurance athlete.

He finishes the block by blending a plant-based green smoothie packed with kale, spinach, berries, spirulina, and seeds. Drinking his nutrition slowly provides sustained energy without heavy digestion.

Why this routine works

Rehydrates the body quickly after a night of sleep
Settles the mind with twenty minutes of daily meditation
Delivers clean micronutrients and plant protein before exercise

FAQ

What is Rich Roll's morning routine?

Rich Roll drinks a large glass of lemon water, sits for 20 minutes of silent meditation, and prepares a plant-based green smoothie.

What time does Rich Roll wake up?

Rich Roll typically wakes up early, often between 5:00 AM and 6:00 AM, to complete his quiet morning practice before endurance training.

What does Rich Roll drink in the morning?

He starts with lemon water for hydration and follows with a nutrient-dense green smoothie made of dark greens, berries, spirulina, and seeds.

Sources

Finding Ultra, Rich Roll
Rich Roll Podcast, Morning Habits and Plant Fuel