SMOOTHIE FORMULA FOR RUNNERS

ELYSE'S GO-TO SMOOTHIE FOR POST-WORKOUT RECOVERY

With protein boosters! Customize for your own tastes and nutritional needs. 

 

Finally, the sun is shining, and the trails have thawed so I’m TRAIL RUNNING again (yahoo!). Exactly two months away from our first running retreat of the year—it’s time to gradually increase my mileage to be ready! As I increase my training load, I also need to level up my nutrition. Smoothies are a delicious and easy way to add more electrolytes, minerals, vitamins, protein and antioxidants into my busy day.

I make smoothies nearly daily to keep our family on top of our game. Below is my go-to formula, which you can customize for your own needs. I like my smoothies thick to enjoy as a smoothie bowl topped with granola, but feel free to add more liquid to make it drinkable.

If you've read Run Fast. Eat Slow. you know beets are one of our favorite ingredients to add to smoothies. If you don't have time to steam and freeze beets, you can swap a peeled carrot to still get your veggie boost. 

Want more recovery meal ideas? Don't miss my most exciting Meal Prep Class yet with Peloton star athlete, Emma Lovewell. Learn more here.

Post-Workout Smoothie for Runners and Endurance Athletes 

2 servings 

Ingredients:

  • About 2 cups frozen fruit (mango, berries are my fave)
  • 1/2 frozen steamed beet*
  • 1/2 cup plain Greek yogurt
  • spoonful nut butter
  • spoonful pumpkin seeds
  • spoonful hemp seeds
  • optional: collagen peptides or unflavored protein powder*
  • 2 to 3 dates, pitted
  • ½ cup to 1 cup milk, water, or coconut water (or more depending on thickness preference)
  • Optional: knob of fresh ginger or turmeric, peeled

*Additional protein powder is not totally necessary because the yogurt, nut butter and seeds already provide plenty of easy-to-digest protein. One serving of hemp seeds has 10 grams of protein plus omega-3s and minerals.

Instructions:

Whirl in blender on high-speed and use the tamper tool to keep the ingredients moving. Leftovers can be store in a mason jar in the fridge for up to 2 days. 

Steamed Beets:

Cut unpeeled beets into quarters. Place in a steamer basket in a small pot and fill with just enough water to reach the bottom of the basket (to preserve nutrients you don’t want the beets simmering directly in the water). Cover and bring the water to a boil. Reduce the heat to low and simmer for 25 to 30 minutes, or until fork tender. Cool, peel, and store in the freezer for up to 3 months.

Cheers!

Elyse

Photos by Page Bertelsen 

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Photography By:
Page Bertelsen, Erin Scott, Andy Hughes, and Elyse Kopecky