7 Delicious and Nutritious Smoothie Recipes for Runners

Pre-Run and Post-Run Drinks

Whether you’re looking for nutritious breakfast options or post-long run recovery drinks, smoothies are an excellent go-to menu item for runners.

For a pre-run breakfast, you want some protein, complex carbohydrates, and fiber to provide energy and help you stave off hunger. Smoothies can provide protein from yogurt, milk, or nuts. Fresh fruit provides fiber and complex carbohydrates.

For post-run recovery, you need carbohydrates and protein to help replenish energy stores and provide the nutrients that will help rebuild your muscles.

The protein found in the milk or nut components of the smoothie provides the necessary amino acids while you will also benefit from the carbohydrates from the fruit or juice.

Here are seven healthy, delicious smoothies that deliver nutrients and energy runners need to boost their performance and recovery.

1. Banana Berry Blast

This smoothie is packed with flavor and antioxidants, as well as protein from yogurt.

Ingredients:

  • 1 banana
  • 1/3 cup fresh or frozen blueberries
  • 1/3 cup fresh or frozen strawberries
  • 1 cup yogurt
  • 2/3 cup ice

Directions:  Place ingredients in blender and blend until smooth.

2. Watermelon Smoothie

This smoothie is refreshing after a hot run and is also surprisingly filling.  You can freeze watermelon chunks ahead of time so you can fix it faster when you want it.

Ingredients:

  • 2 cups chopped watermelon
  • 1/2 cup yogurt
  • 1 cup ice

Directions:  In a blender, combine the ingredients and blend until smooth.

3. Pineapple-Banana Smoothie

Close your eyes while you’re drinking this tasty and refreshing smoothie and you just might think you’re relaxing on a tropical island. Banana is a good source of potassium. Note, however, that it doesn't have a protein component.

Ingredients:

  • 4 ice cubes
  • 1 cup fresh pineapple chunks
  • 1 bananas (large, cut into chunks)
  • 1 cup pineapple juice

Directions:  Place all ingredients in a blender. Puree on high until smooth.

4. Mandarin Orange Smoothie

Get a big blast of vitamin C with this delicious and filling smoothie.

Ingredients:

  • 3 mandarin oranges, peeled and unseeded
  • 1/2 cup yogurt
  • 1/4 cup orange juice
  • 1 cup ice cubes

Directions:   Put all ingredients in the blender and blend until slush mixture is formed.

5. Mango Smoothie

Mangos are high in fiber, vitamins, minerals, and antioxidants, so they’re an excellent fruit to add to your diet.  

Ingredients:

  • 1 large mango, diced and chilled
  • 1 banana
  • 1/2 cup yogurt
  • 1 cup orange juice
  • 6 ice cubes

Directions:  Blend the orange juice, yogurt, and banana until well mixed. Add ice and mango, continue blending until the mango is mixed in.

6. Chocolate and Banana Smoothie

Ingredients:

  • 1 cup non-fat yogurt
  • 1 frozen banana
  • 1/4 cup milk
  • Unsweetened chocolate powder to taste

Directions:  Blend all ingredients, tasting as you add the chocolate until you find your preferred amount.

7. Peanut Butter Smoothie

The protein in the peanut butter makes this smoothie a perfect long run recovery drink.

Ingredients:

  • 1 cup low-fat vanilla or chocolate ice cream
  • 1/4 cup skim milk
  • 2 tablespoons peanut butter

Directions:  Combine all ingredients in a blender until smooth.

A Word From Verywell

A smoothie can also be a good light meal or snack throughout the day. However, if you are watching your calorie balance, you need to take into account that, although healthy, they still have plenty of calories and don't include healthy vegetables. One trick is to add a stalk of kale, spinach, or chard. While you may end up with a green drink, it won't alter the flavor much and will add nutrients.

Source:

Beelen M, Burke LM, Gibala MJ, van Loon L JC. Nutritional strategies to promote postexercise recovery.; Int J Sport Nutr Exerc Metab. 2010 Dec;20(6):515-32.

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