Whether you’re looking for nutritious breakfast options or post-long run recovery drinks, smoothies are an excellent go-to menu item for runners. Smoothies offer the double benefit of energy and hydration, two vital components to fuel your best workout.
Pre-Workout Smoothies
For a pre-run breakfast, you wantsome simple carbs to give you energy and protein to help stave off hunger and let you go the distance.Smoothies with low-fat dairy (like yogurt or milk) will provide a source of protein and natural sugar, as well as simple carbohydrates from fruit.
Keep in mind, however, that everyone's body is a little bit different in terms of digestion and exercise. If you experience nausea when running on a full stomach, have your smoothie at least one hour before heading out for a run, or wait until you get back.
For post-run recovery, drink plenty of fluids and replenish your energy reserves with starchy ingredients packed with complex carbohydrates and protein like whole grains, beans, nuts, seeds, and veggies. Protein helps repair your muscles for faster recovery after a tough workout.
Some natural fat (like from peanut butter or chia seeds) supports recovery but may cause indigestion if consumed during a pre-workout drink. Avoid higher-fat ingredients in a pre-run smoothie, but feel free to add them to your post-run mix.
These healthy, delicious smoothies deliver nutrients to boost performance and recovery. Add water as needed to thin out your smoothie mixture as you blend. After placing all the ingredients to the blender, mix well until you achieve your desired consistency.
Get a Natural Nutrient Boost
Add a handful of fresh or 1/2 cup of frozen spinach to any smoothie for a boost of vitamins, minerals, and fiber. Spinach has a mild flavor, so there will be minimal impact on your smoothie's ultimate taste. After just a few extra seconds in the blender, your smoothie is instantly upgraded to a healthier version.
1
Banana Berry Blast
This smoothie is packed with flavor and includes simple carbohydrates from berries as well as protein from yogurt. It's great for either pre- or post-workout.
Ingredients
1 banana
1/3 cup fresh or frozen blueberries
1/3 cup fresh or frozen strawberries
1/2 cup yogurt
1/2 to 1 cup almond milk
2/3 cup ice
Choose plain Greek yogurt, which is high in protein and free of added sugar. Too much sugar can cause cramps and diarrhea.
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 low-fat yogurt
1 cup coconut water
1 cup ice
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. To boost protein and healthy fats, add ground flax seeds, almond, or peanut butter.
Ingredients
4 ice cubes
1 cup fresh pineapple chunks
1 banana (large, cut into chunks)
1 cup almond milk
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 low-fat Greek yogurt
1/4 cup orange juice
1 cup ice cubes
5
Mango Smoothie
Mangoes are full of vitamins, minerals, and potassium, so they’re an excellent fruit to add to your pre- or post-run regimen.
Ingredients
1/2 mango, diced and chilled
1 banana
1/2 cup low-fat Greek yogurt
1 cup milk (low- or non-fat cow's milk or almond, oat, cashew, or hemp milk)
6 ice cubes
6
Chocolate and Banana Smoothie
This tasty smoothie will satisfy your sweet tooth while serving up protein and carbohydrates for a pre- or post-workout drink.
Ingredients
1 cup non-fat yogurt
1 frozen banana
1/2 cup low- or non-fat milk, or alternative milk such as almond or oat milk
Unsweetened chocolate powder to taste
7
Peanut Butter and Jelly Smoothie
The protein in the peanut butter makes this smoothie a perfect long-run recovery drink.
Ingredients
1 cup low-fat vanilla Greek yogurt
1/2 cup non-fat milk
1 tablespoon peanut butter
1 cup of frozen fruit
A Word From Verywell
Although smoothies aren't required to fuel a workout, they can become a nutritious and refreshing addition to your day. A high-quality blender—one of the best healthy gifts you can give or receive—along with a mix of fresh or frozen fruits and veggies, is all you really need to experiment with different flavor combinations. Use up fresh produce before it starts to go bad by tossing them into the blender for an exciting new recipe.
Smoothies are ideal when you don't feel like eating, common either first thing in the morning before a run, or when you get back in from a long run. To fit in training, many of us have to run early in the morning, or late at night.
It is best to have a smoothie at least 30 minutes to an hour before a workout so that your body has enough time for digestion. If you're looking to drink a smoothie as part of your post-workout routine, make sure first that you've rehydrated yourself by drinking plenty of water.
And for good reason — they're delicious, easy to make, and the perfect on-the-go snack. As an added bonus for runners, smoothies digest quickly, making them a prime choice for a pre-workout energy boost that won't slow you down.
A pre-run snack consists primarily of carbs and is much lower in calories than a pre-run meal. Keep the snack small, as exercising with too much food in your stomach can lead to indigestion, nausea and vomiting ( 2 ). Sample pre-run snacks include: A piece of fruit, such as a banana or orange.
Interestingly, the study found no significant differences in muscle strength or size between the groups. These results suggest that as long as you consume protein around your workout, it doesn't matter whether it's before or after training. Therefore, you can choose which time you prefer or is most convenient for you.
Banana smoothies are great pre-workout foods because it may help keep you full due to the presence of resistant starch or pectin. Bananas are considered to be a perfect food for athletes because of the presence of easily digestible carbs and mineral content.
After exercising, she recommends refueling with protein within 90 minutes of your training. Postworkout smoothies are her go-tos—they're a quick and convenient way to get a combination of nutrients (complex carbohydrates, fiber, healthy fats, and quality protein) that can help replenish your muscles.
If you have one to two hours before your workout, go for a snack that's higher in carbs, but may include some protein. If you're not sure where to begin, some snacks to consider include half a sandwich, pretzels and hummus, or peanut butter and banana, O'Malley says.
Protein shakes can be a good meal replacement or post workout snack for runners. Protein shakes are supplements that contain concentrated plant or animal proteins in a liquid form. Most often, protein shakes contain whey protein, soy protein, or plant protein blends.
Plain water is a great choice to replace lost fluids after moderate exercise. But other options, such as milk or tart-cherry juice, may offer additional benefits after high-intensity workouts. Sports drinks can also help you recover from long or vigorous workouts.
2 hours before the run: Oatmeal, granola, avocado toast, a PB &J are all great choices. 1 hour before the run: Something easy to digest like an energy bar should settle well. You could also include 8-12 ounces of a sports drink with electrolytes to make sure you're properly hydrated.
Yes, bananas are an excellent pre-run snack. They are rich in carbohydrates for quick energy, potassium to prevent muscle cramps, and are easily digestible, making them a runner's favourite.
Pre-hydrate: For a sustained fast-paced run, consider drinking 17-20 fl. oz. about two hours before your run so you'll start off properly hydrated. Maintain hydration: Drink about 5-10 fl.
Consume a mix of carbohydrates and proteins before running. Opt for snacks like energy bars, fruit with nut butter, or yoghurt with granola to fuel your muscles and sustain energy levels.
Plain water is a great choice to replace lost fluids after moderate exercise. But other options, such as milk or tart-cherry juice, may offer additional benefits after high-intensity workouts. Sports drinks can also help you recover from long or vigorous workouts.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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