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Nutrition

Smoothie recipes for runners

October 10, 2024 | By Brooks Staff
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Pair one of these three frozen treats with your next run or workout. 

Smoothies can be a healthy and tasty way to supplement nutrition for runners. A few fresh and frozen ingredients into the blender and chef’s kiss, you have yourself a nutrient-packed snacked perfect for before, during, or after your run. 

Smoothies are great for runners (or anyone on the go) because they are easily customizable. This is important because nutrition is highly individualized. 

Starla Garcia a dietician, Olympic Trials marathoner, and a body and cultural diversity advocate. She shared three super simple smoothie recipes that you can make at home. 

The Protein Pack 

Want a protein boost without chomping on a chalky bar or high-calorie piece of meat? This cherry almond smoothie packs a secret protein punch with cauliflower. Cauliflower is high in protein and adds vitamin C, vitamin K, and other goodies like calcium and iron. Drink up before strength training or cross training to help build muscle. 

Ingredients:

  • 1 cup cherries, frozen
  • ½ cup cauliflower, frozen
  • 1 teaspoon cinnamon
  • 1 cup almond milk, unsweetened
  • 1 tablespoon almond butter

Optional add-ins to increase protein:

  • 1 scoop of your favorite chocolate protein powder

Instructions:

Place all chosen ingredients in a blender. Blend until smooth. 

Nutrition: 1 serving

Serving size: 1 smoothie with 100% chocolate whey protein powder
Amount per serving:
Total fat: 14 grams
Carbohydrates: 33 grams
Protein: 34 grams

The Re-hydrator

If you want to feel refreshed after your run, this post-workout smoothie fits the bill. With just three ingredients, this frosty concoction will help cool you down after a tough workout. Sip this after you stretch or while you cool down. 

Ingredients:

  • ¾ cup cantaloupe or honey dew melon, frozen
  • 1 kiwi, peeled
  • 1 cup coconut water

Optional add-ins to increase protein:

  • 1 scoop of collagen powder

Instructions:

Place all chosen ingredients in a blender. Blend until smooth. Add ice, if desired. If using fresh cantaloupe or honeydew melon you can freeze overnight for best smoothie results.

Nutrition: 1 serving

Serving size: 1 smoothie
Amount per serving:
Total fat: 0.5 grams
Carbohydrates: 35 grams
Protein: 1 gram

The Go Go Green

Don’t forget to drink your veggies. This emerald-colored smoothie includes a treasure trove of vitamins from the kale and a healthy dose of fiber from the hemp seeds. If you’re not feeling the caffeine or you’ve already had your morning coffee, skip the matcha, which is finely ground powdered green tea leaves. The Go Go Green is perfect for rest and recovery days.

Ingredients:

  • 2 cups kale, washed and de-stemmed (or 1 cup kale, frozen)
  • ¾ cup pineapple, frozen
  • ¼ cup avocado
  • ½ teaspoon matcha green tea powder
  • 2 tablespoons hemp seeds
  • 1 cup almond milk, unsweetened 

Instructions:

Place all chosen ingredients in a blender. Blend until smooth.

Nutrition: 1 serving

Serving size: 1 smoothie
Amount per serving:
Total fat: 18 grams
Carbohydrates: 51 grams
Protein: 12 grams

Learn more

Are you looking for more good food for runners? Explore our Run Happy Blog  for nutrition tips, workouts, gear updates, inspiring stories from the run community, and much more.

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