Whether you’re looking for nutritious and easy breakfasts, on-the-go healthy snacks, or post-long run recovery drinks, smoothies are a perfect go-to item for runners.
For a pre-run breakfast, they provide some protein, complex carbohydrates, and fiber, which all help fuel your runs and push off hunger, so you’re not starving soon after a run.
After a run, a smoothie can give you need the carbohydrates and protein you need to help replenish energy stores and repair muscles.
Here are 10 healthy, delicious smoothies for runners that deliver the nutrients and energy you need to boost your performance and recovery. Some of them make more than one serving, so you can always freeze leftover amounts.
1. Mango Smoothie
Mangos are high in fiber, vitamins, minerals, and antioxidants, so they’re an excellent fruit to add to your diet.
Ingredients:
- 1 large mango, diced and chilled
- 1 banana
- 1/2 cup yogurt
- 1 cup orange juice
- 6 ice cubes
Directions: Blend the orange juice, yogurt, and banana until well mixed. Add ice and mango, and continue blending until the mango is mixed in.
2. Banana Berry Blast
This smoothie is packed with flavor and antioxidants, as well as protein from yogurt.
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: Place ingredients in blender and blend until smooth.
3. Chocolate and Banana Smoothie
This smoothie is the perfect treat after a long run. Add a scoop of your favorite protein powder for even more protein to aid in your recovery.
Ingredients:
- 1 cup non-fat yogurt
- 1 frozen banana
- 1/4 cup unsweetened almond milk
- Unsweetened chocolate powder to taste
Directions: Blend all ingredients, tasting as you add the chocolate until you find your preferred amount.
4. Watermelon Smoothie
This smoothie is refreshing after a hot run and is also surprisingly filling. You can freeze watermelon chunks ahead of time so you can fix it faster when you want it.
Ingredients:
- 2 cups chopped watermelon
- 1/2 cup yogurt
- 1 cup ice
Directions: In a blender, combine the ingredients and blend until smooth.
5. Easy Fruit & Yogurt Smoothie
You only need three ingredients to make this simple but delicious smoothie. You can change up the fruit you use for some variety. If you want to make it a bit sweeter, add a little bit of honey.
- 1/2 cup nonfat plain yogurt
- 1/4 cup 100% pure fruit juice
- 1 cup frozen fruit, such as blueberries, raspberries, pineapple or peaches
Directions: Combine all ingredients in blender and puree until smooth.
6. Coffee Banana Smoothie
If you’re a coffee lover, this is a great smoothie to kick off your day or to drink after a morning long run.
Ingredients:
- 1/2 cup cold coffee
- 1/2 cup unsweetened almond milk
- 1 banana
Directions: Place all ingredients in a blender and blend until smooth.
7. Mandarin Orange Smoothie
Get a big blast of vitamin C with this delicious and filling smoothie. It’s a perfect summertime, refreshing post-run treat.
Ingredients:
- 3 mandarin oranges, peeled and unseeded
- 1/2 cup yogurt
- 1/4 cup orange juice
- 1 cup ice cubes
Directions: Put all ingredients in the blender and blend until slush mixture is formed.
8. Tropical Smoothie
- 1 small banana, peeled and cut up
- 2 cups frozen mixed fruit blend (pineapple, strawberries, mango, and/or peaches)
- 1 (6 ounce) container vanilla or coconut fat-free yogurt
- 1/2 cup diet tropical blend vegetable drink
Directions: In a blender, combine banana (can be frozen) and frozen fruit blend. Add yogurt and 1/4 cup of the tropical drink. Cover and blend until smooth, adding more tropical drink as needed to reach desired consistency.
9. Peanut Butter and Banana Smoothie
The protein in the peanut butter makes this smoothie a perfect long run recovery drink.
Ingredients:
- 1 cup Greek yogurt
- 1/4 cup soy or almond milk
- 2 frozen bananas
- 2 tablespoons peanut butter
- 3-4 ice cubes
Directions: Combine all ingredients in a blender until smooth.
Tip: Add a scoop of your favorite chocolate or vanilla protein powder for an extra protein boost.
10. Pineapple Smoothie
- 1 cup cubed fresh or drained canned pineapple
- 1/4 cup orange juice
- 1/2 cup nonfat vanilla yogurt
- 1/4 cup water
- 4 ice cubes, crushed
Directions: Combine pineapple, pineapple-orange-juice concentrate, yogurt, water and ice cubes in a blender; blend until smooth. Serve immediately.
Smoothie Prep Tips
If you’re making a smoothie as a post-workout or morning snack at work, keep it in a tight-sealing container and throw it in your gym or work bag. If you plan to drink it later in the day at work, make it the night before and freeze. Remove in the morning, toss it in your bag, and it will be thawed and ready to drink after lunch.
