Running Delicious and Nutritious Smoothie Recipes for Runners By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on September 17, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print 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. Rasulovs / Getty Images Pre-Workout Smoothies For a pre-run breakfast, you want some 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. Running on an Empty Stomach Post-Workout Smoothies 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 banana1/3 cup fresh or frozen blueberries1/3 cup fresh or frozen strawberries1/2 cup yogurt1/2 to 1 cup almond milk2/3 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 watermelon1/2 cup low-fat yogurt1 cup coconut water1 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 cubes1 cup fresh pineapple chunks1 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 unseeded1/2 cup low-fat Greek yogurt1/4 cup orange juice1 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 chilled1 banana1/2 cup low-fat Greek yogurt1 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 yogurt1 frozen banana1/2 cup low- or non-fat milk, or alternative milk such as almond or oat milkUnsweetened 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 yogurt1/2 cup non-fat milk1 tablespoon peanut butter1 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. Healthy Fruit Smoothies Under 300 Calories 5 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. American Diabetes Association. Types of carbohydrates. Mohr CR. Timing your pre- and post-workout nutrition. Academy of Nutrition and Dietetics. Murray D, Miller KC, Edwards JE. Does a reduction in serum sodium concentration or serum potassium concentration increase the prevalence of exercise-associated muscle cramps?. J Sport Rehabil. 2016;25(3):301-4. doi:10.1123/jsr.2014-0293 Taghiyar M, Darvishi L, Askari G, et al. The effect of vitamin C and E supplementation on muscle damage and oxidative stress in female athletes: A clinical trial. Int J Prev Med. 2013;4(Suppl 1):S16-23. Lauricella M, Emanuele S, Calvaruso G, Giuliano M, D'Anneo A. Multifaceted health benefits of Mangifera indica L. (mango): The inestimable value of orchards recently planted in Sicilian rural areas. Nutrients. 2017;9(5). doi:10.3390/nu9050525 Additional Reading Beelen M, Burke LM, Gibala MJ, van Loon LJC. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010;20(6):515-32. doi:10.1123/ijsnem.20.6.515 By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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