Delicious and Nutritious Smoothie Recipes for Runners

Pre-Run and Post-Run Smoothie Recipes to Try

Ginger Plum Smoothie

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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 simple carbs to give you energy and protein to help you stave off hunger and go the distance. Smoothies provide a source of protein and sugar from yogurt or milk as well as simple carbohydrates from fresh fruit.

For post-run recovery, make sure you drink plenty of fluids and also replenish your energy reserves with starchy foods packed with complex carbohydrates like whole grains, beans, and veggies. You'll also want to get a serving of protein to help repair your muscles. Smoothies made with milk and nuts are a great source of protein, and also contain essential amino acids which aid in recovery. Fruit, probably the most common ingredient found in any smoothie, helps you refuel with simple carbohydrates.

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 includes simple carbohydrates from berries 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 a blender and blend until smooth.

2. Watermelon Smoothie

This smoothie is refreshing after a hot run and is also surprisingly satisfying. You can freeze watermelon chunks ahead of time so you can prepare 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, which can help prevent muscle cramps post-run. Note, however, that it doesn't have a protein component.

Ingredients

  • 4 ice cubes
  • 1 cup fresh pineapple chunks
  • 1 banana (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 muscle-repairing 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 full of vitamins, minerals, and potassium, so they’re an excellent fruit to add to your pre- or post-run regimen.

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 incorporated. Add ice and mango and continue blending until thoroughly mixed.

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 can still have plenty of calories and don't often include healthy vegetables, which are an important source of complex carbohydrates. 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 vital nutrients.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  4. Quigley M. Livestrong.com. Is Potassium Helpful for Sore Muscles?.

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