Before a workout, it’s important that we have enough energy to keep us going. Most times, a full breakfast is not an option. We want to have something that’s light but also staves off our hunger. Smoothies provide both energy and hydration, two essential components for getting the most out of our workout.
It is equally important to give our body nutrients after we exercise, especially within the 60 minutes afterwards. Consuming a smoothie will provide us with nutrients that will help our body to repair itself and grow stronger.
Top Nutrients For a Perfect Smoothie
Protein
Protein helps to repair and rebuild muscles while also filling us up. When it comes to protein powder, the less processed it is, the better, so we should opt for one with a small ingredient list. Rice, pea, and hemp protein are all excellent sources of protein. Brown Rice Protein Powder, for example, is a flavour-neutral option that can be added to our smoothie without significantly altering the flavour. Also, we should select a powder that will work well with other ingredients, and follow our body type and nutrition plan. There are lots of options for ready-made protein powders to choose from.
Look for a strawberry-flavoured protein powder for a berry smoothie or a vanilla-flavoured collagen powder for a tropical smoothie. Add oats or chia seeds to the mix if you want even more protein.
Liquid
Our best option is milk or coconut water. Fruit juices taste good, but they’re high in sugar and won’t contribute good nutrients for our health. Coconut water is a really good choice for rehydrating electrolytes after a run. If we are vegan or lactose intolerant, there are many dairy-free options, including almond milk, soy milk, and oat milk.
Fats
Healthy fats give energy and promote cell growth. A tablespoon of flax seeds, half an avocado, or a small handful of unroasted nuts is a good source of fat.
Vegetables
Adding vegetables to our smoothie is a terrific way to boost our fibre intake and keep us satisfied for longer. For a health boost, we should use nutrient-rich greens like kale or spinach, which have a neutral flavour. Spinach is high in nitrates, which helps in the delivery of oxygen to our muscles.
Fruit
We should limit ourself to two portions of fruit per day and choose low-sugar fruits like berries, which are nutrient-dense. Bananas have a greater sugar content, but they’re beneficial for refuelling and can be used in a post-run smoothie.
Buying frozen fruit is an excellent method to add fruit to our smoothies. Frozen fruit can lower weekly food costs, allow us to enjoy out-of-season products, and serve as a convenient backup when we can’t get to the store.
2 Light And Filling Pre-Run Smoothies
MANGO SMOOTHIE
Mangoes are high in vitamins, minerals, and potassium, making them a great fruit to have before or after a run. You can make this smoothie with Greek yogurt, almond milk and mangos.
INGREDIENTS
· 1 mango, diced and refrigerated
· 1 frozen banana
· 1/2 cup Greek yogurt, almond, soy or coconut yogurt
· 1 cup low-fat dairy milk or almond, oat or soy milk
DIRECTIONS
1. In a blender, combine your ingredients and blend until smooth.
ENERGIZING COFFEE SMOOTHIE
This smoothie combines coffee, yogurt, honey, and walnuts to provide a creamy consistency similar to what you would find in a good cup of coffee.
INGREDIENTS
· 1 Banana
· 1 tablespoon plain Greek yogurt, almond, soy or coconut yogurt
· 1/4-1/2 cup brewed coffee
· 1 tablespoon honey
· 1 tablespoon flaxseed (ground)
· A handful of walnuts
· A pinch of cinnamon (to taste)
· Ice
· Optional: 1/4 cup oats
DIRECTIONS
1. Blend all your ingredients until smooth.
4 Nutritious and Delicious Post-Run Smoothies
WATERMELON SMOOTHIE
This smoothie is both refreshing and incredibly tasty after a hot run. Watermelon chunks can be frozen ahead of time to make them easier to prepare when you need them.
INGREDIENTS
· 2 cups watermelon, chopped
· 1/2 cup of low-fat yogurt dairy or dairy-free
· 1 cup coconut water
· Ice
DIRECTIONS
1. Blend all your ingredients until smooth.
PEANUT BUTTER CHOCOLATE SMOOTHIE
This peanut butter chocolate smoothie will make you feel like it’s a cheat day with how good it tastes.
INGREDIENTS
· 1 cup milk almond milk
· 1 frozen banana
· 2 tablespoons peanut butter
· 1 ½ teaspoon cocoa powder
· 2 teaspoon maple syrup or honey
· 1/8 teaspoon cinnamon powder
· ice
· 1 tablespoon chocolate protein powder (optional)
DIRECTIONS
1. Blend all your ingredients until smooth. If it’s too thick, add extra milk. If the mixture is runny, add more ice.
APPLE, OATS & CHIA SEED SMOOTHIE
This smoothie has several benefits:
Oats are strong in soluble fibre and high in B vitamins. The apple and banana are high in potassium and vitamin C, and the honey is additional support for your immune system. This smoothie has enough calories to replace a full meal.
INGREDIENTS
· 1 cup low-fat milk, almond, soy or oat milk
· 2 tablespoons oats
· 1 apple
· 4 almonds
· 1 teaspoon honey
· 1 teaspoon chia seeds
· 1/2 teaspoon cinnamon powder
DIRECTIONS
1. Combine all the ingredients (make sure you deseed and peel the apple) and blend until smooth.
TROPICAL SMOOTHIE
The pineapple gives the smoothie a bit of zest. In combination with the rest of the ingredients, this will be a summertime favourite.
INGREDIENTS
· 1 frozen banana
· 1/2 cup pineapple
· 1 cup coconut water
· 1 cup spinach
· 1 cup kale
· Optional: 1 tablespoon of protein powder or 1 tablespoon Supergreens/Green food powder
DIRECTIONS
1. Take all your ingredients and combine them to blend until smooth.
Enjoy Some Nice Pre-Run & Post-Run Smoothies, Feel Good Energy Levels and Good Body Refuelling, Enjoy Nice and Better Runs!
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