A blog by runners. For runners.

Berry purple post-workout smoothie

post-workout-berry-smoothie

I don’t know about you, but when I’m done with a long run I’m ravenously hungry. I could eat absolutely everything in sight (and, well, that’s exactly what I usually do). Except for during the summer months. When I’m done with a run double digits or higher and the temperatures are soaring above 80 degrees, I have a lot of trouble packing in those precious calories I need to replenish my body.

So, I drink big smoothies. I usually make enough for my husband to enjoy after his run, too. They’re cold, totally customizable, and flavorful. Refreshing and — if carefully crafted — smoothies contain a great mix of the nutrients I need while in recovery.

I really can’t say enough great things about post-run smoothies! Here’s one of my recent favorites.

Blueberry Blast Smoothie

(makes 32 ounces of smoothie, feel free to cut in half)

Ingredients

  • 1 large ripe avocado
  • 1/2 cup Greek yogurt*
  • 1 cup frozen blueberries
  • 1/4 cup raw walnuts
  • 1 cup water or coconut water
  • 1 cup ice cubes
  • sweetener of choice – to taste

*Feel free to substitute your favorite yogurt substitute if you’re vegan or lactose intolerant

Directions

  1. Toss all ingredients — leaving out the sweetener — in a blender.
  2. Start on the lowest setting at first and then work up to blending on high until texture is smooth.
  3. Then add in either honey, agave nectar, maple syrup, stevia, etc. to your liking. I often drink sans the sweet stuff, though, and just replace some of the added ice with more frozen fruit I have around.

Info on ingredients:

  • While it’s a good idea to steer clear of avocados before a workout (fats can mess with the stomach), they are a fantastic recovery food. Avocados are a good source of potassium, which is one of the key nutrients lost in runs longer than 1 hour.
  • Blueberries, along with blackberries and pomegranate juice, protect the body from inflammation and oxidative damage. They’re a good food to include before and after runs of any distance, so eat up!
  • Walnuts are “rich in plant-based omega-3 fatty acid ALA” and may be responsible for upping levels of HDL — the good cholesterol. As a vegetarian, I try to incorporate nuts into my daily routine, this smoothie is no exception.

Much more to this smoothie than just a pretty color, eh? What’s your favorite way to refuel after a long, hot run?

Written by  Ashley Marcin.