Check out these five healthy smoothie recipes for runners that are packed with essential vitamins and nutrients to help your performances. Each of the recipes below serves two.
1. Banana, Mango And Pineapple Power Smoothie Recipe
The marriage of mango, banana, pineapple and lime is one which really is made in heaven. Not only does it conjure up images of tropical beaches, it also provides a hefty portion of beta-carotene, folic acid, fibre, vitamins B, C and E and essential minerals. The skimmed milk also adds protein and calcium.
Nutritional facts
Calories 177.8 (kcal)
Protein 3.8 (g)
Carbs 39.5 (g)
Fat 0.6 (g)
Ingredients
- Flesh of 1 ripe mango, chopped
- Half fresh pineapple, peeled, cored and chopped
- 1 small banana or half large banana,
- Chopped Juice of half or 1 lime (according to taste)
- 5.27 fl. oz skimmed milk
- 8 ice cubes
Method
1. Crush the ice cubes in the blender and then add the rest of the ingredients.
2. Blend until smooth.
3. If the smoothie is too thick, add a little more cold milk.
2. Nutritious Beetroot, Apple, Carrot And Watercress Iron Boost Recipe
This juice gives you a real boost of iron, folic acid, essential minerals and anti-oxidants. What is more, the vitamin C in the vegetables and the apple juice help your body to absorb the iron. The watercress adds a lovely spicy, peppery taste and balances really well with the sweetness of the carrot and beetroot. Some studies have also found that beetroot can improve running speeds, so this is definitely one smoothie recipe for runners to try!
Nutritional facts
Calories 52.4 (kcal)
Protein 1 (g)
Carbs 11.3 (g)
Fat 0.4 (g)
Ingredients
- 1.76oz (1 small) cooked beetroot
- 1 large carrot
- A handful of watercress (remove any thick stalks)
- 5.27 fl. oz apple juice
- 3.51 fl. oz water
- 4-5 ice cubes
Method
1. Chop the carrot and the beetroot into small cubes and put in a blender with the liquid and the ice cubes.
2. Blend for a minute.
3. Add the watercress and blend again until the mixture is really smooth.
4. Add a pinch of salt and some black pepper.
5. Strain the juice through a tea strainer or colander.
3. Energising Pear And Watercress Wake-Up Juice Recipe
This juice is perfect to wake you up first thing in the morning and goes down very well with a date and walnut breakfast muffin. Rich in vitamin C, B1, B6, K, E, beta-carotene, anti-oxidants and essential minerals such as zinc, magnesium, manganese, calcium and potassium, this juice is really a 'superdrink'.
Nutritional facts
Calories 144.9 (kcal)
Protein 0.9 (g)
Carbs 34.1 (g)
Fat 0.3 (g)
Ingredients
- 2 ripe, chilled pears, peeled, cored and chopped
- Large handful watercress, large stalks removed 3.51 fl. oz apple juice
- 4 crushed ice cubes
- 1/4 tsp ground ginger (optional)
Method
1. Whiz everything together in a blender until smooth.
2. Pour through a strainer into two long glasses and drink immediately.
4. Ginger-Melon Runners' Rescue Remedy Recipe
Melon has a higher G.I. than most fruit; it has a high water content and it is particularly refreshing. Athletes will often eat melon to recover and rehydrate straight after a long exercise session for this reason. Ginger is known for its anti-inflammatory qualities making this the perfect post-workout smoothie.
Nutritional facts
Calories 86.1 (kcal)
Protein 2.1 (g)
Carbs 20.5 (g)
Fat 0.5 (g)
Ingredients
- 1 chilled melon, skinned and seeded
- Small piece of fresh ginger (half to 1cm cube), peeled and chopped
- 4 crushed ice cubes
Method
1. De-seed the melon (gala, charentais, honeydew — works well with any type except watermelon) and scoop out the flesh.
2. Put the melon, ginger and the ice cubes into a blender and whiz until smooth.
3. Serve in a glass with a sprig of mint and a long piece of ginger as a stirrer.
5. Strawberry Mint Vitamin Rush Recipe
Just the colour of this vivid red juice should wake you up and put a smile on your face! Rich in beta-carotene, folic acid, biotin, vitamin C, minerals and small amounts of B vitamins, this juice not only tastes fantastic but will make you feel alert and ready to take on the world. With high levels of potassium and anti-oxidants and more vitamin C than citrus fruit by weight, strawberries may even help prevent cancer and heart disease.
Nutritional facts
Calories 92.6 (kcal)
Protein 1.2 (g)
Carbs 21.7 (g)
Fat 0.2 (g)
Ingredients
- 20-30 strawberries, stalks removed
- 7 fl oz apple juice
- Half tsp balsamic vinegar
- Half tsp icing sugar
- Half kiwi (optional)
- 4 ice cubes
- 4 mint leaves, plus sprigs to decorate
Method
1. Put everything into the blender and whiz until smooth.
2. Pour into two long glasses and decorate with a couple of mint leaves.
