5 Yummy Smoothies For Runners You Can Make At Home

For runners filled with vital vitamins and nutrients, check out these five balanced smoothie recipes to improve your performances.

For runners filled with vital vitamins and nutrients, check out these five balanced smoothie recipes to improve your performances. Each of the following recipes serves 2. 

1.Banana, Pineapple and Mango Juice Smoothie Recipe

One that is truly made in heaven is the union of mango, banana, pineapple, and lime. It not only conjures up memories of tropical beaches but also offers a large portion of beta-carotene, folic acid, starch, B, C, and E vitamins and essential minerals. Skimmed milk adds protein and calcium to it too.

Nutritional facts

• Calories 177.8 (kcal)
• Protein 3.8 (g)
• Carbs 39.5 (g)
• Fat 0.6 (g)

Ingredients

1. The flesh of 1 ripe mango, chopped
2. Half fresh pineapple, peeled, cored and chopped
3. 1 small banana or half large banana,
4. Chopped Juice of half of 1 lime (according to taste)
5. 5.27 fl. oz skimmed milk
6. 8 ice cubes

Method

1. Crush the ice cubes into the mixer, then add the remaining ingredients.
2. Mix until smooth.
3. If the smoothie is too dense add a bit more cold milk.

2.Beetroot, Apple, Carrot and Watercress Iron Boosting Recipe

This juice provides you with a real increase of iron, folic acid, essential minerals, and antioxidants. What's more, the vegetables contain vitamin C and apple juice helps the body absorb the iron. With the sweetness of carrot and beetroot, the watercress gives a nice mild, peppery flavor and blends very well. Some studies have also found that beetroot can improve running speeds, so for runners to try this is definitely one smoothie recipe!

Nutritional facts

• Calories 52.4 (kcal)
• Protein 1 (g)
• Carbs 11.3 (g)
• Fat 0.4 (g)

Ingredients

1. 1.76oz (1 small) cooked beetroot
2. 1 large carrot
3. A handful of watercress (remove any thick stalks)
4. 5.27 fl. oz apple juice
5. 3.51 fl. oz water
6. 4-5 ice cubes

Method

1. Cut the carrot and beetroot into tiny cubes, and place the liquid and ice cubes in a blender.
2. Blend in for one minute.
3. Insert the watercress and blend until the mixture is almost smooth again.
4. Stir in a tablespoon of salt and black pepper.
5. Sprinkle the juice over a tea strainer or colander.

3.Energising Pear And Watercress Juice Wake-up Recipe

This juice is great for waking you up in the morning with a date and walnut breakfast muffin and goes down very well. Rich in vitamin C, B1, B6, K, E, beta-carotene, antioxidants, and essential minerals such as zinc, magnesium, manganese, calcium, and potassium, this juice is really a 'super drink.'

Nutritional facts

• Calories 144.9 (kcal)
• Protein 0.9 (g)
• Carbs 34.1 (g)
• Fat 0.3 (g)

Ingredients

1. 2 ripe, chilled pears, peeled, cored and chopped
2. Large handful watercress, large stalks removed 3.51 fl. oz apple juice
3. 4 crushed ice cubes
4. 1/4 tsp ground ginger (optional)

Method

1. Whiz in a mixer, all together until smooth.
2. Pour into two long glasses through a strainer, and drink immediately.

4.Ginger-Melon Runners Remedy Recipe Rescue

Melon's got a bigger G.I. It has high water content and is especially refreshing, then most fruits. Of this reason, athletes frequently eat melon to heal and rehydrate straight after a long workout. Ginger is known for its anti-inflammatory qualities which make this the perfect smoothie after a workout.

Nutritional facts

• Calories 86.1 (kcal)
• Protein 2.1 (g)
• Carbs 20.5 (g)
• Fat 0.5 (g)

Ingredients

1. 1 chilled melon, skinned and seeded
2. Small piece of fresh ginger (half to 1cm cube), peeled and chopped
3. 4 crushed ice cubes

Method

1. The melon (gala, charentais, honeydew — works well with every kind but watermelon), and the flesh is scooped out.
2. Put in a blender and whiz the melon, ginger, and ice cubes until smooth.
3. Serve as a stirrer in a bottle, with a mint sprig and a long slice of ginger.

5.Strawberry Vitamin Mint Rush Recipe

Just the color of this vibrant red juice and put a smile on your face when you wake up! Rich in beta-carotene, folic acid, biotin, vitamin C, minerals, and small quantities of B vitamins, not only does this juice taste great, it will make you feel alert and ready to take on the world. Its high potassium and antioxidants, and more vitamin C by weight than citrus fruit, strawberries can also 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

1. 20-30 strawberries, stalks removed
2. 7 fl oz apple juice
3. Half tsp balsamic vinegar
4. Half tsp icing sugar
5. Half kiwi (optional)
6. 4 ice cubes
7. 4 mint leaves, plus sprigs to decorate

Method

1. Put it all into the blender and whiz until smooth.
2. Pour into two long cups, and add a few mint leaves to decorate.