Make your own Smoothies…

CB061660After a long run, the last thing you may want is a big meal.  Smoothies are great for runners, as they pack in the carbs and protein for muscle repair.  But beware, bottled brands are often low in minerals and vitamins, so why not try and blend your own! 

Why not try and make a post run smoothie even more healthy by whizzing up your own?

Here are a few smoothie recipes with runners in mind: 

Crunchy Coffee Mix 

  • 110ml chilled coffee
  • 100ml milk
  • 1 banana sliced
  • 2 tbsp whole almonds
  • 2 tsp coca powder

Coffee can speed recovery.  Having caffeine and carbs at the same time helps you restore glycogen stores faster than carbs alone.  Cocoa powder provides anti-inflammatory antioxidants, while almonds ad heart healthy fats keeping you full.

Kcal: 252 / carbs: 35g / Fibre: 6g / Protein: 10g / Fat: 11g 

Low Calorie Cooler 

  • 120ml unsweetened almond milk
  • 60 fresh spinach
  • 1 kiwi sliced
  • Half a banana (preferably frozen) sliced.

After an easy run, opt for almond milk (from health food shops), with nearly half the calories of cows milk.  Spinach is a rich source of iron, which helps oxygenate muscles, and kiwi’s vitamin C increases iron absorption.  The creamy banana chills the smoothie and offsets the bitter greens.

Kcal: 128 / carbs: 28g / Fibre: 6g / Protein: 2g / Fat: 2g 

Savoury Surprise

  • 170ml carrot juice
  • Quarter of an avocado
  • 1 tbsp fresh lemon juice
  • 60ml water
  • 1 tbsp freshly grated ginger
  • Pinch of cayenne pepper

Carrot juice is rich in vitamin A, which helps to regulate the immune system.  Ginger adds sweetness and can aid post run aches.  Avocado adds good fats and cayenne pepper boosts metabolism. 

Kcal: 162 / carbs: 23g / Fibre: 5g / Protein: 3g / Fat: 8g

Breakfast to go

  • 240ml milk
  • 70g frozen blueberries
  • 70g fat free Greek yoghurt
  • 35g uncooked oats
  • 1 tbsp ground flaxseed

The Greek yoghurt and milk provide lots of protein, which helps muscle repair.  The oats are rich in fibre and digest slowly, providing long lasting energy.  The blueberries have high levels of antioxidants which help to neutralise free radicals, and the ground flaxseeds provide a dose of omega 3 fatty acids, which can lower cholesterol.

Kcal: 162 / carbs: 23g / Fibre: 5g / Protein: 3g / Fat: 8g

And one final one:

Muesli Smoothie


  • 1 large banana
  • 200mls fresh orange juice
  • 2 tbsp low fat natural yoghurt
  • 1 handful of muesli

Whizz one large banana in a blender with a splash of orange juice.  Gradually add the rest of the orange juice, pour in the low fat natural yoghurt and add the muesli. Blend until completely smooth.  The banana and orange juice will count towards two of your five a day and provide anti oxidants to keep your immune system from suffering after hard training.


How to make the perfect smoothie for one 

1. Pour in your liquid:
Use 110ml-225ml of water (sparkling or still) or milk.  If using fruit juice (which is high in sugar), limit to 100mls or less.

2. Add fruit and vegetables: 
Try two handfuls of produce, such as berries, mango, kale, or tomatoes. Frozen is just as healthy as fresh. 

3. Throw in fats and protein:
Limit to one serving of healthy fats to keep calories in check.  Try a tablespoon of nut butter or seeds, or chopped avocado.

4. Add spices and sweeteners:
Honey has few nutrients, so use no more than a teaspoon.  Vanilla extract will add flavour without adding calories.

5. Finally, top up with ice: 
By adding some ice to the blender you will give your smoothie a thick, milkshake like consistency.

This entry was posted in Nutrition, Recipes and tagged , , . Bookmark the permalink.

1 Response to Make your own Smoothies…

  1. Pingback: Smoothie Ideas | Lorn Pearson Trains…

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