Looking for some liquid energy before you hit the pavement for your run? While many runners rely on a pre-run coffee, an energy smoothie can be a better choice to keep you on the road, out of the bathroom, and feeling strong as you train. Read more to find out the perfect energy smoothie for you.
- Smoothies: The Perfect Pre-Run Fuel — And Post-Workout Powerhouse
- Pre-Run Smoothie
- Post-Run Smoothie
- The Final Word on Energy Smoothies for Running
- FAQs on Energy Smoothies for Running
- 1 Smoothies: The Perfect Pre-Run Fuel — And Post-Workout Powerhouse
- 2 Pre-Run Smoothie
- 3 Post-Run Smoothie
- 4 The Final Word on Energy Smoothies for Running
- 5 FAQs on Energy Smoothies for Running
Smoothies: The Perfect Pre-Run Fuel — And Post-Workout Powerhouse
Smoothies are a great way to get plenty of fruits and vegetables — and the antioxidants that come with them — into your body before your run. While you might not feel inclined to sit down to a full plate of fruits and veggies before you hit the trail, drinking a smoothie before a run is doable.
When you drink a smoothie, you’re getting the benefits of complex carbohydrates, superfoods, healthy fats, and more. Smoothie recipes make a great guide for creating the perfect smoothie for you. Smoothies are highly customizable to what works for your body and what you have in your fridge.
If you’re drinking a delicious smoothie before your run, you’ll want to go a little heavier on the carbs than you would in a post-workout smoothie. Fruits and veggies in your pre-run smoothie will give you the electrolytes and fuel that you need to keep your energy up for the long haul.
Since smoothies provide hydration as well as fuel, it’s a good idea to finish your pre-run smoothie about an hour before you head out for your run, allowing you plenty of time to hit the restroom.
Need a little bit of an extra boost before your run? Feel free to add a scoop of your favorite pre-workout into the mix.
For maximum muscle growth and recovery benefits, you’ll want to drink your post-workout, protein-heavy smoothie within 60 minutes following your workout. You’ll also want to get some carbs in there. Greek yoghurt, orange juice, frozen strawberries, and chia seeds are all great ways to add a little carbohydrate boost to your post-workout drink.
If you’re running for more than an hour, you’ll also want to make sure that you include an electrolyte-replenishing component in your post-workout smoothie, such as coconut water or watermelon (a solid source of potassium).
If you run away from home, it can be helpful to make your post-workout smoothie the night before, pop it in the freezer, and allow it to thaw in the car as you run.
Let’s take a look at pre- and post-workout smoothie options that can help you fuel your muscles to greatness.
Pre-Run: Orange, Strawberry, And Banana Smoothie
An ideal pre-workout smoothie, this delicious citrus combination gives you vitamin C, calcium, and potassium to keep you running long and strong. You might be wondering
- 1/2 cup Greek yogurt
- 1/2 cup orange juice
- 1 cup frozen strawberries
- 1/2 frozen banana
- A handful of ice cubes
Add all ingredients to blender, blend until smooth. Drink immediately or freeze overnight for next-day use. You might be wondering why do runners eat bananas.
Post-Run: Protein Powder And Peanut Butter Punch
After your workout, you need plant-based or whey protein to help your muscles repair the tiny tears that form as your body works to get stronger. Getting a protein-packed smoothie can help boost your energy levels after your run, helping you ward off the crash that often follows a grueling workout.
- 1 cup almond milk or coconut water
- 2 tablespoons peanut butter (or other nut butter of your choice)
- 1 scoop vegan or whey protein powder
- 1/2 frozen banana
- A handful of ice cubes
Add all ingredients to blender, blend until smooth. Drink immediately or freeze overnight for next-day use.
This simple smoothie will give you the magnesium and potassium that you need to bounce back after pushing your body to its limits during longer training runs. Feel like kicking it up a notch? Transform this into a green smoothie by adding a handful of spinach for an extra nutrient boost.
The Final Word on Energy Smoothies for Running
Smoothies are a great fit both before and after your run. Since smoothies are easily customizable to your needs, you can toss in (or leave out) ingredients to suit your preferences.
If you want to enjoy a post-run smoothie immediately after finishing your workout, be sure to make your smoothie the night before, pop it in the freezer, and take it out to thaw while you’re out for your run.
If you liked this post, you might also find our guide on how to not get tired while running useful.
FAQs on Energy Smoothies for Running
Are smoothies a good idea for pre-run fuel?
They can be — but be sure you give yourself plenty of time to use the bathroom, as smoothies provide a ton of hydration.
How long should I wait before drinking a recovery drink after my run?
Experts agree that you should drink your post-workout smoothie as soon as possible after your run — ideally within 60 minutes.