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.
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.
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.
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.
Smoothies can be drank before or after a workout, but it's important to consider when. If drunk before working out, the smoothie will give you that energy boost needed for success, but too much at once can make you feel bloated and ruin your workout.
A post-workout smoothie can provide all the nutrients you need to refuel, but timing is everything! You should always eat within an hour after your workout in order to rebuild your glycogen stores and get your body the means it needs to repair muscle tissue, says O'Shea.
It can also make you feel sluggish during your run. As a general guideline, it's recommended that you wait 3 to 4 hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run.
Research suggests it doesn't matter whether you drink a protein shake before or after your workout. Total daily protein intake matters most. Protein is necessary for muscle repair and growth. For this reason, many people consume protein supplements in the form of shakes along with their workouts.
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.
The bottom Line. Like most fruit, bananas are a great food to eat after a workout. Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery. In addition to helping with recovery, eating this fruit before or during a workout can be beneficial.
Blend a banana (potassium-rich to replenish your electrolytes) with a couple of other fruits (try orange or strawberries for Vitamin C to help your body heal) and yoghurt or protein powder for your protein hit.
Fruit juices. Like electrolyte-rich sports drinks, drinking 100% fruit juices helps replenish electrolytes lost through sweating, as well as carbohydrates and glucose. Tart cherry juice is growing in popularity because it contains anti-inflammatory chemicals that help prevent muscle damage and reduce muscle soreness.
Green smoothies are a great way to get your greens in, providing vitamins, minerals, antioxidants, and a carbohydrate boost before your workout. With some added protein powder, you'll have a well-balanced snack to power you through your next run. Spinach leaves are a great choice for smoothies.
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.
"I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."
A fresh fruit smoothie with milk or juice is a good pre-run option, especially if you don't like eating solid food in the morning. A liquid meal is also good for those who are likely to have a sensitive stomach either before or during the race.
A pre long run meal before a long run or race may include: two slices of peanut butter toast, a glass (roughly 8 oz.)of low-fat milk, and a banana. This is a good combination of high carb, moderate protein, and a small amount of fat. Again, you'll want to experiment during training and see what works best for you.
Since fruit is high in carbohydrates, it can be a great option to eat before a workout or half marathon, as well as to replenish after a workout. Fuel before your workout is necessary for optimal performance. Eating a snack 30-60 minutes before a run or exercise session can give your body the energy you need.
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