This article is part of a new series on Nutrition for Runners. Heatherfrom the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions. She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.
I’ve only recently discovered the wonder of SMOOTHIES. After finding and testing some very tasty recipes, I’m convinced this is one of the best ways to cool down after a hot summer run!
If this is your post-run fuel, include both carbohydrates and protein to help muscles replete glycogen and repair/build the muscles. Most recipes that include a favorable ratio of carbohydrates to protein (4:1) include high-protein sources like milk, yogurt, and/or peanut butter. Fruits provide simple sugars and the added benefit of various micronutrients. Bananas are a great pick, as they are full of Potassium which helps prevent sore muscles.
Smoothies are quick and easy to make, do it ahead of time and refrigerate/freeze it so that your post-Run drink is ready to cool you down right when you need it!
Here are just a few that sounded tasty to me:
Chocolate Banana Protein Smoothie (2 servings)
¼ c low-fat chocolate milk Calories (per serving): 310 2 cups skim milk Carbohydrates: 46 g 2 tbsp Peanut Butter Protein: 15 g 2 Medium bananas Fat: 9.5 g (saturated fat: 3g) 1 c Ice
Raspberry Chocolate Smoothie (2 servings)
1 ½ c fresh or frozen Raspberries* Calories (per serving):312 1 Banana Carbohydrates: 68 g 1 tbsp Chocolate Syrup Protein: 9.5 g 1 container (6 oz) fat-free Plain yogurt Fat: 1.5g (saturated fat: 0.5g ) (vanilla flavored yogurt optional) 1 c Skim milk 1 ½ cups Ice
*Could also use blackberries, strawberries or blueberries
Banana Delicious Smoothie (2 Servings)
2 Bananas Calories (per serving): 238 1 container (6 oz) Fat-Free Lime Yogurt Carbohydrates: 55 g 1 c Limeade Protein: 6 g ½ c skim milk Fat: 0.5 g (saturated fat: 0g ) 2 c Ice
Berry Banana Smoothie (2 servings)
1 c (8 oz) soy milk Calories (per serving): 219 ½ c fat-free vanilla yogurt Carbohydrates: 34 g 1 c Frozen berries Protein: 8g 1 Banana Fat: 6g (saturated fat: 1g ) 1 tablespoon peanut butter
Do you have any smoothie recipes or tips? Share them here!