Smoothie Recipes for Runners

Smoothie Recipes for Runners

There’s nothing worse than running on an empty stomach. Not having the energy to fuel the performance you’re capable of can be frustrating and ultimately demoralising for runners. Smoothies are a really effective and healthy way to increase your energy levels and can boost recovery post-run. 

Here are our top 5 recipes.

1) Banana Smoothie

– 1 cup of milk (whatever kind is your preference)
– 1 large banana
– 1 tablespoon of peanut/almond butter
– ¼ teaspoon of vanilla extract (optional)

This is a really easy and quick one, simply pop all the ingredients into your blender and then blitz until you get a consistency you’re happy with. Bananas are perfect for an active lifestyle, they’re quick and easy to eat, and they provide energy through their healthy carbohydrates and potassium. This helps control muscle contractions during activity and also aids recovery by restoring electrolyte balance post-activity.

2) Green Smoothie

– 1 cup of almond milk
– 1 apple
– 2 handfuls of baby spinach leaves
– 1 tablespoon of peanut/almond butter
– 1 scoop protein powder (optional)

If you can see past the colour it turns your smoothie, spinach is a great ingredient. It’s low in calories, but high in fiber, iron, zinc, folate, calcium, and vitamins A, C, and K. The nitric oxide reduces the amount of oxygen muscles require during activity, making running easier and reducing the chance of injury. Just 2 small handfuls in your smoothie will provide a huge amount of nutrional benefit! Blitz all the ingredients together and pop in a scoop of protein if desired.

3) Blueberry Smoothie

– 1 cup of milk
– 1 cup blueberries
– 1 cup blackberries
– 1/2 cup of Greek yoghurt 
– 1 large banana
– 1 scoop protein powder (optional)

Blueberries are incredibly good for you. They are very low in calories but high in nutrients. They’re packed with antioxidants, which protect your body from unstable molecules that can damage your cells and contribute to aging and diseases. Adding the yoghurt into this recipe is not only delicious but is a good source of protein and calcium. Again just pop in to the blender and blitz until its smooth.

4) Tropical Smoothie

– 1 cup of milk
– ¼ cup of Greek yoghurt
– 1 large banana
– 1/2 cup frozen pineapple chunks
– 1/2 cup frozen mango chunks
– 1 teaspoon dessicated coconut (optional)
– 1 teaspoon honey (optional)

Pineapples are packed with immune-boosting nutrients and enhance heart health by dissolving artery plaque. They’re great to eat post activity as they reduce the time it takes to recover from exercise due to their anti-inflammatory properties. Mango is full of fiber and antioxidants making this smoothie packed with nutrition and perfect for a runner pre or post run. Put the ingredients in the blender and blend till its done. Add the coconut and/or honey if you like your smoothies a little bit sweeter.

5) Avocado Smoothie

– 1 cup of almond milk
– 1 ripe avocado
– 1 cup greek yoghurt
– 1 kiwi

Avocado is full of healthy fats. This helps to fill you up, meaning a single avocado can reduce the desire to overeat or snack later in the day. Avocados are rich in monounsaturated fat, making them a great source of energy for longer exercise sessions. A whole avocado contains around 230 calories – providing 3g of protein and 9g of fibre, which ensures high energy levels and stabilised blood sugar.

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Duo’s Dog Jog for 6VT Youth Cafe


Dale Wilkinson from Edinburgh is taking part in Dog Jog Edinburgh in July to say thank you 6VT Youth Cafe in Edinburgh and raise money to support their Cairn Project which supports young victims of crime.

Dale explained: “I first visited 6VT when I was just 14 years old. I’d gone through a difficult time as a young person and found a safe, welcoming space there. I started living at Edinburgh’s Drummond Street when I when I was 16 and was suddenly responsible for managing and running a household”.

He went on to describe the incredible support he received from 6VT.

“6VT’s support at this time was immeasurable. An elderly relative of one of the staff members had passed away and as such, I was offered their basic household goods which enabled me to set up home. As well as this, I benefited from a course they provided – Keysteps, that helps young people gain the necessary skills required when living independently.

How do you pay a bill if you never have? How do you cook basic meals? How do you keep yourself safe and be a responsible tenant? 6VT was a great source of support at a crucial time in my early life and showed me how” he said.

In 2013, to show his thanks to 6VT, Dale ran the Edinburgh Marathon and raised funds to help other young people in need.

“I am now very excited to be running Dog Jog with another of 6VT’s success stories – Skylar!”

Lacing his running shoes once again, Dale is running 5k at Edinburgh’s Dog Jog in July alongside his canine companion, 7 year old Collie Skylar.

The Dog Jog Series provides a brilliant opportunity for runners to accomplish their personal goals with their dogs; whether raising money for a worthwhile cause or simply keeping fit.

Dog Jogs are all about a friendly, relaxed and fun atmosphere for everyone involved with no time limits or pressure. Each participant will receive a Doggy Bag jam-packed with goodies for both runner and dog to enjoy once they cross the finish line. There’s no other event like it in the UK.

The events are also a great way for participants to raise money for a charity they really care about, whether it be a dog-related charity or otherwise.

Having faced a difficult start in life herself Skylar found herself homeless and in need of a new home. She finally found her forever home in the care of two families, one member of which works with 6VT.

“Skylar goes to 6VT a couple of times a month and spends her time with teenagers at the drop in, where young people talk about difficult times and how this affects them trusting people. She is then in great demand for big hugs!”

“She also occasionally attends the toddler group 6VT run and has also been out on “walk and talk” sessions which involves a member of staff going out for a walk with a young person to talk over issues they might be experiencing. Skylar is a calming and cuddly distraction for them” Dale said.

Dog Jog comes to Edinburgh on Sunday 29th July. Entries are open now. For more information and to enter, visit the website: www.dogjog.co.uk/edinburgh/.

“Not having the best start in life can hurt but we’re both proof that life can get better and we want to help others too”.

To read more about Dale and Skylar’s story and donate, please visit https://mydonate.bt.com/fundraisers/skylardale

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