After a long or hard run, the last thing you may feel like doing is eating a big hot meal, especially now that summer is finally here and the temperatures are rising. And what could be better than a cold, refreshing smoothie on a hot day?
Not only are they fresh, but also a source of nutrients and energy that all runners need to boost their performance and recovery.
Here are four healthy, delicious smoothies from some of our favorite sites around the web:
Sweet Spinach Smoothie
Found on Popsugar
Why is it good for you: This veggie-packed smoothie is a good source of protein, vitamin A and bone-building vitamin K, as well as an impressive amount of essential nutrients like manganese, potassium, and vitamin C.
Ingredients:
2 cups spinach leaves, packed
1 ripe pear, peeled, cored, and chopped
15 green or red grapes
6 ounces fat-free plain Greek yogurt
2 tablespoons chopped avocado
1 or 2 tablespoons fresh lime juice
Directions: In a blender or food processor, combine all the ingredients until blended to the desired consistency.
Crunchy Coffee Fix
Found on Runner’s World
Why is it good for you: While coffee can speed your recovery, natural cocoa powder provides anti-inflammatory antioxidants for just a few calories. In addition, bananas are rich in potassium, that helps maintain fluid balance, and almonds contain healthy fats that help keep you full.
Ingredients:
4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder
Directions: Place ingredients in blender and blend until smooth.
Watermelon Smoothie
Found on About Health
Why is it good for you: Not only is this a very refreshing smoothie – which come in handy after a hot run – it is also surprisingly filling. Watermelon is best known for being rich in Lycopene – especially important for our cardiovascular health – but also for containing key vitamins and minerals, as well as dietary fiber.
Ingredients:
2 cups chopped watermelon
1/2 cup yogurt
1 cup ice
Directions: In a blender, combine the ingredients and blend until smooth.
Cherry Vanilla Almond Smoothie
Found on Running to the Kitchen
Why is it good for you: Cherries are a superfruit! They have the highest antioxidant level of any fruit, reduce muscle inflammation and soreness, and are good for the heart. And the cherry on the top of the cake is: it tastes just like Ben & Jerry’s Cherry Garcia.
Ingredients
½ cup plain Greek yogurt
¼ cup water
¼ almond milk
1 cup pitted cherries
2 tbsp whole almonds
1 tbsp chia seeds
1 tbsp vanilla protein powder
½ tsp vanilla extract
¼ tsp almond extract
½ cup ice
Directions: Put all ingredients into blender and pulse for a “chewy” consistency. If you want it smooth, just use puree setting and blend longer.
Did your favorite smoothie make our list? Share its recipe, if it didn’t!
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