6 healthy smoothie recipes for runners to optimise recovery - Run With Caroline (2024)

Smoothies are a great way to get all your post-run goodness in one tasty treat.

The 60 minutes after a run are so important for recovery. The good news is that there are plenty of healthy (and easy) smoothie recipes for runners to optimise your recovery.

It’s essential that you give your body the nutrients it needs to repair itself and become stronger.

In this guide we’ll explore:

• What are the best smoothie recipes for runners?
• How to make a smoothie
• Healthy smoothie recipes for runners Q&A
• 6 healthy smoothie recipes for runners

Ready?

Let’s go!

What are the best smoothie recipes for runners?

The beauty of smoothies is that they are so versatile and simple to make.

You can pretty much put anything you like into a smoothie – within limits of course!

As discussed earlier, it’s essential you get all the necessary nutrients and minerals after a run, so what better way to get these than by consuming a smoothie.

Protein is an essential nutrient for recovery after a run. As such, a lot of the recipes in this guide contain ingredients with protein as the main nutrient.

How to make a smoothie

Making a smoothie is probably one of the most simplest things in the world – you just put all the ingredients in a blender and mix, right?

Well it all comes down to the type of blender that you have and how smooth you like your smoothies.

I personally like my smoothies to be lovely and smooth with no large chunks, so I like to really blend my smoothies.

• I use a Vitamix blender when I want my smoothies to be silky smooth. This blender is great for mixing frozen ingredients like berries and bananas, so it’s great for smoothie recipes with frozen fruit.
• I also have a Nutribullet for when I want to quickly blitz some ingredients. A Nutribullet is great for smoothie recipes with ‘soft’ ingredients – basically anything that isn’t frozen.

If you have a different blender at home then that is completely fine. Play around with the settings on your blender to find out the best method for you.

Healthy smoothie recipes for runners Q&A

Q: Can I swap some of the ingredients in the recipes?

A: Yes! The ingredients in this guide are can be interchanged if you have dietary requirements.

I have also included some optional ingredients in some of the smoothie recipes, such as peanut butter and almond butter, should you wish to include these.

Q: Are the smoothie recipes vegan friendly?

A: If you’re vegan, you can choose to swap out some of the ingredients to make them vegan friendly.

For example, you can substitute cow’s milk for a plant-based milk of your choice.

My personal preference is almond or oat milk. You can also swap out the honey for maple syrup.

Q: Can I add protein powder to any of the smoothie recipes?

A: Yes! Many of these recipes are versatile – allowing you to add a protein powder of your choice to the recipe.

Related: The best vegan cookbooks for runners

6 healthy smoothie recipes for runners

#1 Peanut butter, banana and chocolate smoothie recipe

What could be better? Three of my favourite flavours in one smoothie! Yum!

What makes this smoothie recipe so great for is that it doesn’t taste ‘healthy’. In the sense that you feel like you’re cheating because it tastes so damn good!

You can even add protein powder for a higher protein count, making it one of the best protein smoothie recipes for runners.

Protein is essential for muscle repair so it’s good to take it after a run, making this smoothie recipe great for runners!

Ingredients:

• 1 cup of milk of your choice (I like almond milk or organic cow’s milk)

• 1 banana

• 2 tbsp. creamy peanut butter (I like Meridian or Pip and Nut)

• 1 1/2 tsp. dark cocoa powder

• 2 tsp. honey or maple syrup

• 1/8 tsp. ground cinnamon

• 1 cup ice

• Optional: 1 heaped tbsp or protein powder (I like Vivolife’s vegan protein powder)

Method:

1. Put all the ingredients in a blender and blend until smooth.

2. If too thick, add more milk. If too runny, add more ice.

#2 Blueberry and yoghurt smoothie recipe

Here’s a delicious blueberry smoothie recipe for you. It’s quick, delicious and packed with antioxidants from the blueberries.

The yoghurt is also a great way to get some protein in your breakfast, as well as calcium for bone health.

You can also choose to add some protein powder if you wish.

Ingredients:

• 3/4 cup fresh blueberries (or frozen if you prefer)

• 3/4 cup fresh blackberries (or frozen if you prefer)

• 1/2 cup of Greek yoghurt (I like fa*ge)

• 1 cup milk of your choice (I like almond milk or organic cow’s milk)

• 1 whole banana

• Optional: 1 heaped tbsp or protein powder (I like Vivolife’s vegan protein powder)

• Optional: 1 tsp of Supergreens powder supplement (I like Bioglan’s Supergreens superfood powder)

Method:

1. Put all the ingredients in a blender and blend until smooth.

2. If too thick, add more milk. If too runny, add more ice.

#3 Healthy homemade chocolate milk recipe

Ahh chocolate milk – a runner’s best friend after a workout. There are so many benefits to drinking chocolate milk after a run.

The mistake some runners make though is buying the processed chocolate milks that you get in the supermarkets nowadays.

They are packed full of artificial sweeteners and sugar so it’s best to just make your own at home.

This is also one of the best Nutribullet smoothie recipes as the ingredients are easy to mix into a smooth liquid.

Ingredients:

• 1 cup milk of your choice (I like almond milk or organic cow’s milk)

  See Also

  DIY Essential Oil Spray For Hot Flashes: 5 Recipes To Use

• 1 cup ice

• 2 tbsp unsweetened cocoa powder, preferably dark, or raw cacao powder

• 1 tbsp maple syrup

Method:

1. Combine all ingredients in a blender on high speed until the ice is crushed and your chocolate milk is smooth and pourable.

2. Stick a straw in and enjoy!

#4 Glowing green smoothie recipe

Fantastic for getting all your daily dose of nutrients and minerals in a glass, this is one of the best green smoothie recipes as it is great for a much needed vitamin boost that we runners need.

Leafy green vegetables like spinach are packed with vitamin A, vitamin C, manganese and lot more!

Spinach is great for your skin and is also a great source of fibre.

Ingredients:

• 250ml almond milk or coconut water

• 2.5cm fresh ginger, peeled

• 2 handfuls of spinach

• 1 kiwi fruit

• 1 banana

• 1tbsp ground flaxseed (optional)

• A few ice cubes

• Optional: 1 tsp of Supergreens powder supplement (I like Bioglan’s Supergreens superfood powder)

Method:

1. Chuck all the ingredients in a blender and blend until smooth.

#5 Tropical smoothie recipe

Do you like a bit of zest in your smoothie? Then try this pineapple smoothie recipe to get your morning zing!

The pineapple gives this recipe an extra kick, and it’s great as a sweet treat after a long, hot run.

Ingredients:

• 1/2 frozen banana

• 1/2 cup of pineapple

• 1 cup of coconut water

• 1 cup of spinach

• 1 cup kale

• Optional: 1 heaped tbsp or protein powder (I like Vivolife’s vegan protein powder)

• Optional: 1 tsp of Supergreens powder supplement (I like Bioglan’s Supergreens superfood powder)

Method:

1. Chuck all the ingredients in a blender and blend until smooth.

#6 Wake me up coffee smoothie recipe

Perfect if you’re in need of a little pick me up following a run, this smoothie recipe for runners will give you that much needed boost!

The coffee, yoghurt, honey and walnuts blend perfectly to create a creamy consistency much like those you get in your regular coffee shop.

Stick a straw in it and you’re ready to attack your day!

Ingredients:

• 1 banana

• 1 heaped tablespoon of plain Greek Yogurt

• 1/4 – 1/2 cup brewed coffee, to taste and desired consistency

• 1 tbsp of honey

• 1 tbsp ground flax

• Handful of raw walnuts

• Cinnamon, to taste

• Handful of ice

• Optional: 1/4 cup of oats for a bit more staying power!

Method:

1. Chuck all the ingredients in a blender and blend until smooth.