End your morning run and start your day off strong with our favorite, easy "3-Minute Run Recovery Superfood Green Smoothie" formula. After years of experimenting (and running) trying to find our favorite pre- and post-run snacks, we've figured out this easy formula for the best, quickest, healthiest, nutritious post run & workout smoothie there is. Key word here is EASY.
Don’t let the color of a brown or green smoothie frighten you (or your friends, family, and especially the kids...), this splendid breakfast tastes similar to a tropical cocktail you would sip beside the splash of the ocean waves. So basically you’re drinking a Piña Colada for breakfast (without the alcohol of course, sorry...you can have that later on). Superfood smoothie ingredient combinations are endless! To start you off simple, here’s a quick recipe to whip up a power green smoothie in no time. This is a perfect on-the-go breakfast as well because we know with your busy schedule it’s important to incorporate healthy foods in a simple manner. First things first, you'll need a few core ingredients. For this smoothie we used the basics:
(1) CHOOSE TWO FRUITS
Use about 1 Cup, fresh or frozen fruit. Choose two types of fruit.
- Banana (adds extra creaminess)
- Berries: Strawberries, Blueberries, Blackberries, Raspberries (adds tons of flavor and tang)
- Cherries (tart cherries are a known anti-inflammatory - attn runners!!)
Really, any fruit you want! We've found if you add too many, the fruits don't get along as well as just a couple. And you really don't need all that sugar. For this smoothie we used ½ cup frozen strawberries, ½ cup mangos and ½ a banana to average out 1 full cup of fruit.
(2) THE BASE
A liquid of some sort is required to efficiently blend your beautiful creation. Add ½ to 1 cup. It’s better to add less in the beginning, you can always add more if needed depending on the consistency desired.
Milk: Cow, Almond, Coconut milk, whatever makes you happy! We prefer non-dairy milks.
Green Tea (adds an antioxidant kick, and a bit of caffeine. CAFFEINE FTW!)
Iced Coffee (depends on the type of smoothie, but goes nicely with bananas and cacao. CAFFEINE FTW AGAIN)
Fruit Juice (keep in mind this will add more sugar, might be a bit much with all the fruit.)
- Coconut Water or Water
Coconut water is our favorite because it's hydrating and has lots of potassium, a key nutrient for any runner!
(3) THICKEN IT UP
Add some umph! This step is fun because there are tons of choices to make your smoothie creamier. A typical smoothie needs about ½ cup.
Plain or Greek Yogurt (or flavored yogurt to match whichever fruit you used, but watch the unneeded sugars! We don't eat much dairy, but it does give a good protein punch).
Almond, Cashew Peanut or other Nut Butter (obvious reasons...it’s delicious and for sure will create more creaminess)
Ice Cubes (makes it colder and more slushy like)
This smoothie has ½ cup Greek Yogurt and a few ice cubes.
(4) GREENS: THE MOST IMPORTANT INGREDIENT
Throw in 1 whole cup leafy greens (or more). This adds tons of vitamins, fiber, and protein....plus, YOU CANNOT TASTE THEM! (Not that we don't like the taste greens). The green add-in literally vanishes once blended; only hint you are ingesting an entire cup of veggies is the color. This step is 110% worth the health benefits. It’s especially awesome because you’re knocking out part of your daily veggie servings first thing in the morning.
Kale (our favorite!)
- Dark, leafy greens like collards, other kales, asian greens, romaine.
Any veggie, if you’re not afraid, you can get extra fancy and add carrots, celery, cucumbers, etc.
Spinach is super mild and blends very well.
(5) POWER BOOSTERS
Last, but surely not least it’s time for a booster. Similar to your smoothie “thickener” the limit to the types of boosters is limitless. This step is great to add more nutrients. Protein, specific vitamins, healthy fats, antioxidants, it’s totally up to you! You have the power when it comes to your favorite power booster!
Add 1 tsp. of one or more of the following:
- Chia Seeds
Flax Seeds (always grind fresh seeds first!)
Hemp Hearts (hearts taste better than hemp powder)
Protein Powder (we like vegan pea protein)
Goji Berries (a tasty superfood)
Maca (a super energizing superfood that tastes good too)
- Vitamin or Greens Powder
Cinnamon, Ginger, Turmeric (anti-inflammatories!)
Honey or Maple Syrup (sugars, go easy)
- Coconut Oil
Cacao (we add cacao to almost everything...)
Ground flax seed is a super food all on its own. High in soluble & insoluble fiber, rich in omega-3 fatty acids, essential oils, can improve blood sugar level and has calcium and iron. Pow! Our fav add-ins are hemp hearts, ground flax, maca and cacao powder.
(6) BLEND IT ALL UP
Throw all your ingredients in the blender/Nutribullet/Vitamix/Ninja, whatever you have available! If you don't have one, buy yourself a Vitamix and see your life change in great ways. From experience, put the greens first or in the middle, when they are added last they tend to get stuck around the blades when the blender blade is screwed on. Depending on your desired consistency after blending you can always add more water, or other liquid as well as more ice cubes.
Here are some of our favorite Running Recovery Smoothie Recipes to start you off!
Mango-Strawberry Green Smoothie
½ cup frozen mango/strawberries, ½ banana, 1 cup spinach, ½ cup plain Greek yogurt
1 tsp. flax seed
1 spoon protein powder
½ cup vanilla almond milk
Add a touch of coconut oil
5 ice cubes
Blend together and enjoy
Post Long Run Indulgent Cacao Date Coconut Coffee Smoothie
½ cup frozen cherries &/or ½ banana
1 spoon pea protein powder
½ cup coconut water or almond milk
1 big scoop of cacao powder
4-5 chopped dates
½cup cold brew coffee
a touch of coconut flakes or coconut oil
5 ice cubes, if needed
Blend together -- it's seriously like desert!
Dr. Morgano's Anti-Inflammatory Smoothie for Running Injuries
1 cup Pomegrante juice
½ cup Tart Cherries
1 cup coconut water, water, or ice
1 handful of fresh chopped Ginger, depending on how spicy you can take it
1 handful of fresh chopped Turmeric, depending on how spicy you can take it
Add pinches of cinnamon, black pepper, and cayenne pepper
Blend together. Yes it's super spicy, but it'll help heal your injuries better than Advil ever will!
Ta-dah! Your post running smoothies are complete. Not only are smoothies delicious, but also the health benefits are out of this world. These power smoothies give you servings of fruits, veggies, protein, fatty acids, and is an amazing energy booster, while also helping your running recovery. Plus, it’s super quick, only taking a few minutes from start to finish!