Running On Food: Summer Smoothies

This article is part of a new series on Nutrition for Runners.   Heather from 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

by Heather

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!

Comments

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GREAT recipes! I like to mix the following in a food processor to taste:
Fat-free milk
2 medium bananas, frozen
Greek yogurt
Hershey's syrup
1 shot espresso

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