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Every Running Hydration Question, Answered long run or tough workout is whipping up a smoothie. Often loaded with fruits and veggies, smoothies are generally viewed as a good-for-you option. But are smoothies healthy? Here, we tapped nutrition experts to weigh in what to look out for in a blended drink and give you healthy smoothie options for before and after a run.
Are Smoothies Healthy?
Just like with any recipe, the nutrition quality of your smoothie depends on what you’re putting in your blender, says Keri Gans, R.D.N., a New York City-based nutritionist. “It can go either way, and that depends on the nutrient profile,” she says. “Too many calories and added sugar, with less than adequate protein, and your smoothie can surely wind up being the latter.” For example: Too many tablespoons of peanut butter, and your smoothie may taste delicious, but it will also be loaded with saturated fat and calories.
When you’re building your blend, you want to keep portion sizes of each ingredient in mind. Whether you’re mixing things up before or after a run, a healthy smoothie will have a similar framework each time. Gans recommends the following for one single serving:
- A liquid such as dairy milk, milk alternative, or 100 percent fruit juice. Depending on how thick you like your smoothie, that will determine how much liquid you add. Gans suggests anywhere from 1/4 to 1/2 cup.
- Core Stability Exercises, nut butter, or protein powder (especially if you don’t consume dairy or soy or have a nut allergy).
- One additional healthy fat: Options include chia seeds, hemp seeds, or avocado.
- One serving of fruit: This could be 1 cup of apple, or it could also be two 1/2 servings, such as a 1/2 cup of strawberries and a 1/2 cup blueberries.
- As many veggies as you’d like: Spinach and Kale are good options for greens.
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Prerun Smoothie
So, is it healthy to have a smoothie for breakfast? Depending on how long the run you have on deck is, that will determine how large (or small) your breakfast or prerun smoothie should be. For runs that are less than 60 minutes, you probably won’t need to fuel. But for longer runs that will take over an hour or more intense efforts, you may want to top of fyour fuel stores before heading out the door. Remember: If you’re not heading out to run a marathon, don’t fuel like you are. “The longer the run, the more easily-digestible carbs you need for energy and the shorter the run, the less you need,” says Gans. “For a longer run, look to add protein for satiety.”
Worth noting: Prerun smoothies can be trial and error since everyone’s digestive system is different. You don’t want to include any food that would be hard for you to digest. Aim to consume it at least an hour before you run. Here, Dan Churchill, cup Greek yogurt Charley St. in New York City, offers up his go-to presweat smoothies.
Banana Cream Pie Smoothie
Great for: fueling and metabolism boosting
Ingredients:
1 cup Greek yogurt
1/2 cup almond milk (or milk of choice)
1 dash cinnamon
1 dash vanilla extract
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Directions: Add everything to blender, starting with your liquid first. Blend for 1 minute on high, and enjoy about an hour to 30 minutes before your run.
Blueberry Maca Smoothie
Great for: Health - Injuries
Ingredients:
1/2 cup almond milk (or milk of choice)
1 cup Greek yogurt
1 cup frozen blueberries
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Directions: Add everything to a blender, starting with your liquid first. Blend for 1 minute on high, and enjoy about an hour to 30 minutes before your run.
The Postrun Smoothie
Now, we’re in recovery mode. The right postrun fuel is essential to help your body repair itself after a hard effort. That means you’re looking for both carbohydrates and protein. “Protein will help repair and rebuild muscle tissues, and carbs to replete glycogen stores,” says Gans, who recommends consuming your smoothie within 30 to 60 minutes of finishing your workout for best recovery.
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Greek Berry Smoothie
Great for: refueling, packed with antioxidants
Ingredients:
1 especially if you dont consume dairy or soy or have a nut allergy
1/2 cup almond milk (or milk of choice)
1/2 to 1 cup Greek yogurt
1/2 cup Greek yogurt
Optional: Add 1 serving vanilla or unflavored protein powder of choice
Directions: and other health and fitness publications!
Ginger Green Monster Smoothie
Great for: rehydrating, protein-rich
Ingredients:
1 cup fresh or frozen greens, packed
1/2 cup almond milk (or milk of choice)
2 Tbsp. cashew butter (or nut butter of choice)
1 Tbsp. cashew butter or nut butter of choice
1/2 to 1 cup Greek yogurt
especially if you dont consume dairy or soy or have a nut allergy
The Great Pumpkin Spice Taste Test protein powder of choice
Directions: and other health and fitness publications!
Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. You can find her work in GQ, Shape, Runner’s World, and other health and fitness publications.
