Nutrition

7 Healthy smoothie recipes for a good start

By December 12, 2019 No Comments

Are you’re looking for wholesome breakfast options or post-marathon recovery drinks, smoothies are a fabulous choice for runners. Smoothies can be ideal for both the pre-run diet and post-run diet, as they are well balanced with protein, carbohydrate, and fiber. You can always customize your smoothie based on your requirements.

Here are seven healthy, flavorful smoothies that pack up all the needed nutrients to boost running performance and fasten up recovery.

1. Banana Berry Protein Blast

Berries and banana are rich in antioxidant and fiber content. With an addition to this, add a scoop of yogurt, which is full of protein. This smoothie will be ideal for your post-run recovery.

Ingredients
1 banana
1/3 cup fresh or frozen blueberries
1/3 cup fresh or frozen strawberries
1 cup yogurt
2/3 cup ice
Directions
In a mixer, blend the ingredients until smooth.

2. Watermelon Smoothie

Watermelon smoothie is reviving after a hot run and is also surprisingly fulfilling. You can freeze watermelon pieces ahead of time if you want.

Ingredients
2 cups chopped watermelon
1/2 cup yogurt
1 cup ice
Directions
In a blender, blend the ingredients and until smooth.

3. Tropical Smoothie

Enjoy drinking this tasty and refreshing smoothie, with the feel of relaxing on a tropical island. Banana is an excellent source of potassium. This zero protein smoothie will be ideal for the pre-run.

Ingredients
4 ice cubes
1 cup of fresh pineapple
1 banana (large)
1 cup pineapple juice

Directions
Place all ingredients in a blender. Puree on high until smooth.

4. Mandarin Orange Smoothie

Mandarin Orange smoothie is high in vitamin C, which will make you refreshed.

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Ingredients
3 mandarin oranges, peeled and unseeded
1/2 cup yogurt
1/4 cup orange juice
1 cup of ice cubes

Directions
In the blender, add all the ingredients and blend until you get a slushy mixture.

5. Mango Smoothie

Mangos are a good source of fiber, vitamins, minerals, and antioxidants.

Ingredients
1 large mango, diced and chilled
1 banana
1/2 cup yogurt
1 cup of orange juice
6 ice cubes

Directions
Blend the orange juice, yogurt, and banana until well mixed. Add ice and mango. Continue blending until the mango is blended.

6. Choco-Banana Smoothie

Ingredients
1 cup of yogurt
1 frozen banana
1/4 cup of fat-free milk
Unsweetened chocolate powder to taste

Directions
Combine all ingredients, add the chocolate as per your taste.

7. Peanut Butter Smoothie

Peanut butter is rich in protein, and this will be a great post-run drink.

Ingredients
1 cup low-fat vanilla or chocolate ice cream
1/4 cup skim milk
2 tablespoons peanut butter

Directions
Combine all ingredients in a blender until smooth and add nuts before you serve.

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