6 smoothie recipes for runners to optimise recovery

6 smoothie recipes for runners to optimise recovery

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Smoothies are a great way to get all your post-run goodness in one tasty treat. The good news is that there are plenty of smoothie recipes for runners to optimise your recovery.

Even better, they’re so simple to make – you just chuck all the ingredients into a blender and voila!

The 60 minutes after a run are so important for recovery.

It’s essential that you give your body the nutrients it needs to repair itself and become stronger.

There are also other strategies that you can employ to make recovery easier. Check out on my post on how to recover after a long run for more information. 

I like my smoothies to be lovely and smoothe, so depending on the type of blender you have, play around with these recipes and find your favourite.

If you’re vegan, you can substitute cow’s milk for a plant-based milk of your choice. My preference is almond or oat milk.

You can also swap out the honey for maple syrup.

smoothie recipes for runners

Smoothie recipes for runners: Peanut butter, banana and chocolate smoothie

What could be better? Three of my favourite flavours in one smoothie! Yum!

What makes this smoothie recipe so great for is that it doesn’t taste ‘healthy’.

In the sense that you feel like you’re cheating because it tastes so damn good!

You can even add protein powder for a higher protein count.

Protein is essential for muscle repair so it’s good to take it after a run, making this smoothie recipe great for runners!

Check out my guide on protein for runners for more reasons why protein is essential for recovery. 

Ingredients:

  • 1 cup of milk of your choice (I like almond milk or organic cow’s milk)

Method:

  1. Put all the ingredients in a blender and blend until smoothe.

  2. If too thick, add more milk. If too runny, add more ice.

Smoothie recipes for runners: Blueberry and yoghurt smoothie

Here’s another delicious smoothie recipe for you. It’s quick, delicious and packed with antioxidants from the blueberries.

The yoghurt is also a great way to get some protein in your breakfast, as well as calcium for bone health.

You can also choose to add some protein powder if you wish.

Ingredients:

  • 3/4 cup fresh blueberries (or frozen if you prefer)

Method:

  1. Put all the ingredients in a blender and blend until smoothe.

  2. If too thick, add more milk. If too runny, add more ice.

Smoothie recipes for runners: Healthy homemade chocolate milk

Ahh chocolate milk – a runner’s best friend after a workout.

There are so many benefits to drinking chocolate milk after a run.

The mistake some runners make though is buying the processed chocolate milks that you get in the supermarkets nowadays.

They are packed full of artificial sweeteners and sugar so it’s best to just make your own at home.

Ingredients:

  • 1 cup milk of your choice (I like almond milk or organic cow’s milk)

  • 1 cup ice

  • 2 tbsp unsweetened cocoa powder, preferably dark, or raw cacao powder

  • 1 tbsp maple syrup

Method:

  1. Combine all ingredients in a blender on high speed until the ice is crushed and your chocolate milk is smooth and pourable.

  2. Stick a straw in and enjoy!

smoothie recipes for runners

Smoothie recipes for runners: Glowing green smoothie

Fantastic for getting all your daily dose of nutrients and minerals in a glass, this smoothie recipe is great for a much needed vitamin boost that we runners need.

Leafy green vegetables like spinach are packed with vitamin A, vitamin C, manganese and lot more!

Spinach is great for your skin and is also a great source of fibre.

Ingredients:

  • 250ml almond milk or coconut water

  • 2.5cm fresh ginger, peeled

  • 2 handfuls of spinach

  • 1 kiwi fruit

  • 1 banana

  • 1tbsp ground flaxseed (optional)

  • A few ice cubes

  • Optional: 1 tsp of Supergreens powder supplement (I like Bioglan’s Supergreens superfood powder)

Method:

  1. Chuck all the ingredients in a blender and blend until smoothe.

Smoothie recipes for runners: Tropical smoothie

Do you like a bit of zest in your smoothie? Then try this smoothie to get your morning zing!

The pineapple gives this recipe an extra kick, and it’s great as a sweet treat after a long, hot run.

Ingredients:

Method:

  1. Chuck all the ingredients in a blender and blend until smoothe.

Smoothie recipes for runners: Wake me up coffee smoothie

Perfect if you’re in need of a little pick me up following a run, this smoothie recipe for runners will give you that much needed boost!

The coffee, yoghurt, honey and walnuts blend perfectly to create a creamy consistency much like those you get in your regular coffee shop.

Stick a straw in it and you’re ready to attack your day!

Ingredients:

  • 1 banana

  • 1 heaped tablespoon of plain Greek Yogurt

  • 1/4 – 1/2 cup brewed coffee, to taste and desired consistency

  • 1 tbsp of honey

  • 1 tbsp ground flax

  • Handful of raw walnuts

  • Cinnamon, to taste

  • Handful of ice

  • Optional: 1/4 cup of oats for a bit more staying power!

Method:

  1. Chuck all the ingredients in a blender and blend until smoothe.

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