Great All-Day Smoothie Recipes For Runners

Great All-Day Smoothie Recipes For Runners

Smoothies are a great way to give your body all the nutrition it needs for running and recovery. Here are some of our go-to healthy smoothie recipes. 

They’re quick, convenient, tasty and portable! Smoothies are one of our favourite ways to get all the nutrition our hard-working bodies need, whether it’s at breakfast, after a run or just as a snack. Here are the running4women team’s favourite smoothie recipes for runners. 

Breakfast Boost

Combine the following ingredients in your blender and either eat from a bowl (if you make it thick enough) or add more water and take with you for an on-the-go breakfast which delivers carbohydrates, protein, healthy fats, fibre, vitamins and nutrients. 

50g oats (whole oats, not quick cook ones)

100g greek yoghurt, quark or sugar-free plain yoghurt

2tsp honey (preferably local honey for added health benefits)

1tsp nut butter (try almond, cashew or hazelnut for a change)

A scoop of your favourite protein powder (we think vanilla works best)

Enough milk, water or a combination to achieve your required consistency

Add a few icecubes if you prefer a colder, thicker smoothie.

Green Goddess

Blend all the ingredients up for a super-powered smoothie which will flood your body with an amazing amount of vitamins and minerals. Don’t be put off by the green colour, give it a go and let us know what you think! 

250ml apple juice, pear juice or coconut water

Cubed apple, pear, pineapple or mango

At least one handful of fresh spinach or kale OR at least 100g frozen spinach

50g avocado

Enough water to achieve your required consistency, add a few icecubes if you prefer a colder, thicker smoothie. If you think this smoothie needs sweetening, try using Stevia, a natural sweetener from a plant which has zero calories (but no nasties). 

Repair And Recover

Runners bodies sometimes need a helping hand on the way to recovery. Try this super-smoothie after running or a gym session to replenish glycogen stores and get a good dose of protein, fat, vitamins and minerals. 

50g oats (whole oats, not quick cook ones)

100g pineapple or banana

2tsp honey (preferably local honey for added health benefits)

1tsp nut butter (try almond, cashew or hazelnut for a change)

A scoop of your favourite protein powder (try vanilla or banana flavour)

Enough milk, non-dairy milk, water or a combination to achieve your required consistency

Add a few icecubes if you prefer a colder, thicker smoothie.

Top with a little granola, rice cereal, nuts or seeds for some extra crunch (you can afford the extra calories as this is a post-training meal). 

Wind-Down Smoothie

Eating carbohydrates before bed can help you relax and sleep, as carbs encourage the body to release seratonin, the sleepy hormone. A good portion of protein before bed helps your body go to work repairing your muscles and building lean tissue as you sleep. 

50g oats (whole oats, not quick cook ones)

100g greek yoghurt, quark, plain cottage cheese or sugar-free plain yoghurt

A scoop of your favourite protein powder (choose your favourite flavour – chocolate or toffee is a nice treat before bed)

Enough milk, water or a combination to achieve your required consistency

1tsp nut butter (try almond, cashew or hazelnut for a change) or top the smoothie with 20g nuts or seeds.

Love chocolate? Why not break up a few squares of dark chocolate (or cacao nibs) and sprinkle on top. 

Superfood Additions

We don’t expect you to have these ingredients in your cupboard but you might like to seek them out next time you go shopping (or online) and add them to your smoothies:

Maca and Lucama – these ancient plant and root powders help balance hormones and add a nutty, caramel taste cacao powder or nibs – the raw, unsweetened version of cocoa to add a bitter chocolate flavour and all the benefits of natural cocoa without the unnecessary fats and sugar

Chia Seeds – these little seeds swell up in water (or smoothies) to thicken liquids whilst delivering a great source of fibre and omegas

Seed or Nut Butters – almond, brazil, cashew, hazelnut, sunflower seed, pumpkin seed or a mixture!

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