The Best Smoothies for Runners (+ Recipes)

Want to know the best smoothies for runners? We’ve got you covered with all the tips and tricks plus some delicous recipes.

Green smoothie fitness man lacing running shoes, Athlete runner with green vegetable detox juice getting ready for morning run tying running shoe laces on grass. Fitness and healthy lifestyle concept.

It is undeniable that runners need to make sure they are fuelling their bodies with the right nutrients in order to perform at their best. The best way to do this is by drinking healthy smoothies that are packed with protein, healthy fats, vegetables and fruits. But what makes the perfect healthy smoothie for a busy athlete? What should I put in a healthy smoothie for runners?

Why Healthy Smoothies for Runners?

Healthy smoothies are a great way to make sure you’re getting the right nutrients, especially if you’re training for a race. They’re quick and easy to make, and you can easily take them on the go with you. Plus, they’re a great way to get in your servings of fruits and vegetables.

When it comes to running, protein is key. You need it to help repair your muscles after a tough workout. So make sure your smoothie includes a good source of protein, like yogurt, milk or protein powder.

Carbs are also important for runners. They provide the energy you need to keep going during a long run.

Healthy fats are another important nutrient for runners. They help your body absorb vitamins and minerals, and they can also help reduce inflammation.

Now that you know what to put in a healthy smoothie for runners, here are some of our favourite recipes:

The Importance of Vital Nutrients for Runners

Protein

Protein is vital for runners as it helps to repair and rebuild muscles after a tough run. A high-protein diet has also been shown to help with weight loss, making it a great addition to a runner’s diet. The best sources of protein for smoothies are yogurt, milk and protein powder. Collagen protein is also an excellent choice to get the amino acids your body needs.

Carbs

Carbohydrates are important for runners as they provide the body with energy. Fruits and vegetables are high in carbs, making them a great addition to smoothies. Just be sure to go easy on the fruit, as too much sugar can lead to an energy crash. You can also add extra carbs to your smoothie, such as oats, chia seeds or other seeds.

Healthy Fats

Healthy fats help the body absorb vitamins and minerals, and they can also help reduce inflammation. Good sources of healthy fats for smoothies include nuts, seeds and nut butters.

Vegetables

Vegetables are often overlooked in smoothies, but they’re actually a great way to add nutrients and bulk up your smoothie. Plus, they can help improve digestion and reduce inflammation.

Pre-Run Smoothie Suggestions:

If you are using a smoothie as a pre-workout meal, you want to make sure it includes some simple carbs to give you energy and protein to help stave off hunger. A smoothie with low-fat dairy (like yogurt or milk) will provide a source of protein and natural sugar, as well as simple carbohydrates from fruit.

Banana Oatmeal Smoothie

Ingredients:

-1/2 cup rolled oats

-1 banana, frozen

-1 cup almond milk

-1 scoop vanilla protein powder

Instructions:

Blend all ingredients together until smooth and enjoy!

Peach Mango Smoothie

Ingredients:

-1 mango, peeled and cubed

-1 peach, pitted and cubed

-1 cup orange juice

-1 scoop vanilla protein powder

Instructions:

Blend all ingredients together until smooth and enjoy!

Berry Protein Smoothie

Ingredients:

-1 cup mixed berries (strawberries, raspberries, blackberries)

-1/2 ripe banana, frozen

-1 cup milk of choice

-1 scoop vanilla protein powder

Instructions:

Blend all ingredients together until smooth and enjoy!

Post-Run Smoothie Suggestions

If you are using a smoothie as a post-workout meal, you want to make sure it includes complex carbs and protein to help with muscle recovery. A smoothie with yogurt (you can use Greek yogurt or plain) or milk will provide a source of protein, while fruit and vegetables will give you complex carbs.

Green smoothies are particularly great for this as they include the nutrients from leafy greens such as spinach or kale.

Strawberry Banana Smoothie

Ingredients:

-1 cup strawberries

-1 banana, frozen

-1 cup almond milk

-1/2 cup plain yogurt

-2 tsp oats

Instructions:

Blend all ingredients together until smooth and enjoy!

Chocolate Peanut Butter Smoothie

Ingredients:

-1 banana, frozen

-1 cup almond milk

-2 tablespoons peanut butter

-1 scoop chocolate protein powder

Instructions:

Blend all ingredients together until smooth and enjoy!

You can also add some cocoa powder or dark chocolate to this shake to increase the chocolate goodness.

Spinach Banana Smoothie

Ingredients:

-1 cup spinach leaves

-1 banana, frozen

-1 cup coconut milk

-1/2 cup plain yogurt

-2 tsp chia seeds

Instructions:

Blend all ingredients together until smooth and enjoy!

Tips for Making the Perfect Smoothie for Runners

Now that you know what to put in your smoothie, here are some tips for making the perfect smoothie for runners.

1. Start with a base of liquid. This will help your blender blend the ingredients more easily. Good options include water, milk or nut milk.

2. Add in your protein source. This could be yogurt, milk, protein powder or nut butter.

3. Add in your fruits and vegetables. If you’re using fresh fruits and vegetables, add them in last so they don’t get oxidized by the blender.

4. Add in your healthy fats. This could be nuts, seeds, nut butter or avocado.

5. Add in any extras. This could be chia seeds, flaxseed meal, oats or honey.

6. Blend until smooth and enjoy!

Another great way to enjoy a smoothie is to reduce the amount of liquid and make a smoothie bowl (you can add ice cubes if you need to thicken).

Ingredients that are Great for Smoothies

Coconut Oil

Coconut oil is a great source of healthy fats that can help improve satiety and support weight loss.

Learn more about coconut oil in smoothies here.

Honey

Honey is a natural sweetener that can help provide energy and improve digestion.

Coconut Water

Coconut water is a great source of electrolytes that can help prevent dehydration.

Spinach or Swiss Chard

Spinach and swiss chard are nutrient-rich leafy greens that can help improve digestion and reduce inflammation.

Kale

Kale is a nutrient-rich leafy green that can help improve digestion and reduce inflammation.

Chia Seeds or Hemp Seeds

Chia seeds and hemp seeds are a great sources of fiber and protein that can help improve satiety and support weight loss.

Flaxseed Meal

Flaxseed meal is a great source of fiber and healthy fats that can help improve satiety and reduce inflammation.

Oats

Oats are a great source of complex carbohydrates and fiber that can help improve digestion and reduce inflammation.

Fruit

Fruit is a great source of natural sugars, and vitamins that can help provide energy and improve digestion.

Pumpkin Seeds

Pumpkin seeds are a great source of protein and healthy fats that can help improve satiety and support weight loss.

Nuts

Nuts are a great source of healthy fats and protein that can help improve satiety and support weight loss.

Fresh Ginger

Ginger is amazing for digestion and also good for detox. It makes an excellent addition to any workout drink.

Common Questions about Smoothies for Runners

Are smoothies good before a run?

Yes, smoothies can be a great pre-run meal as they provide easily digestible carbs and nutrients. Just make sure to give yourself enough time to digest the smoothie before your run.

What is the best time to drink a post-run smoothie?

Ideally, you want to drink your post-run smoothie within 30 minutes of finishing your run. This is because your body is in a “recovery window” and is more receptive to nutrients during this time.

What are some good smoothie ingredients for runners?

Some good smoothie ingredients for runners include banana, almond milk, spinach, chia seeds, flaxseed meal and oats.

Do I need to add protein to my smoothie?

Protein is not essential in a smoothie, but it can be beneficial for runners as it helps repair and rebuild muscles. Good sources of protein for smoothies include milk, yogurt, protein powder and nut butter.

Should you drink a smoothie before or after running?

It depends on your goals. If you’re looking to improve your performance, drinking a smoothie before running can give you a pre-run energy boost. If you’re looking to recover from your run, drinking a smoothie after running can help replenish your glycogen stores.

How soon before a run should you drink a smoothie?

If you’re drinking a smoothie before a run, give yourself at least 30 minutes to digest the smoothie before starting your run.

Conclusion

Smoothies can be a great way for runners to fuel their bodies with the nutrients they need to perform at their best. When making a smoothie, be sure to include a protein source, healthy fats, vegetables and fruits. And if you’re looking for an extra energy boost before your run, try adding in some honey or oats.

I hope you’ll give a healthy smoothie recipe a try soon! With the right ingredients, you can include runner smoothies that will help your workout in your diet.