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Running On Food: Summer Smoothies

Posted Jun 24 2009 11:47am

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.   

Summer Smoothies


Running on food 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!

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