This is my go-to Post Run Berry Smoothie. It is loaded with protein, has a full serving of veggies, and loaded with berries to have you completely refueled and feeling good post run!
I have been running for over half my life. This sounds crazy to me because in some ways it doesn't feel like it has been that long but in other ways, it feels like I have always been running. Life on the track and pounding the pavement for miles and miles is an integral part of me and it will always be.
- From starting out on the track team in 6th grade
- running throughout high school
- getting into road racing in college
- to getting into half and full marathons
- and even coaching high school track and field for 10 years - running is a huge part of who I am and what I love to do!
Throughout all the years of training, I have definitely struggled with fueling probably and nutrition. If you're an endurance athlete or runner, then you will definitely understand. Learning how to fuel your body in the right way or hours of intense work while not upsetting your stomach.....well it can be tricky at times.
I am always very sensitive to what I eat prior to any race, or just going out for a training run in general. I stick mostly bland whole foods that lean on the carb-heavy side. Things like
- banana and peanut butter
- ezkiel bread, peanut butter and honey
- Oatmeal with fresh berries
However, post-run I need to refuel immediately. And over the years I have gravitated towards an after run smoothie. I never want anything heavy on my stomach for a while, but know I need to replenish proteins and carns. Making something drinkable has been what works for me AKA this smoothie!
Now, this is just me and what has worked for me. Everyone's body is different, needs different things, and reacts differently to training. You may totally be able to handle different foods and timing than I do - which is great! The basic point of this is, we all know the importance of proper nutrition and food when it comes to our training, and recovery smoothies for runners can be an easy and delicious part of that.
Jump to:
Why Is Post Run Smoothie So Important?
It is no secret that your body has gone through it after a run and immediately needs to be refueled. You need something quick and fast that has a good carb to protein ratio.
Most know about getting a protein source in but it is often forgotten that you need carbs too. Carbs aren't bad. Your body just burned a ton to get through your run. Make sure to replenish them as well.
Adding in the frozen berries to this smoothie helps not only get in some carbs but also a serving of fruit. Plus it makes it taste delicious and helps make this smoothie thick acting like ice!
What Kind of Proteins Are Best for This Smoothie?
Anything that is easy to digest for you and quick to be added to a blender.
I will switch between 2 different proteins. First, a collagen protein. I LOVE this stuff! I drink it every day. In my tea and coffee, this smoothie, I have even put it in oatmeal before. It is flavorless and easily dissolves in almost anything. I get it off Amazon because hello convenience! You can get yours here (*affiliate link*)
If I don't use collagen protein, then I will make it with a Whey Protein. Use whatever flavor and brand of protein powder you like best.
I like to use cashew milk or almond milk as my liquid. I find it adds a nice creaminess to the smoothie. Greek yogurt is a must although it can make the smoothie too tangy at times. If your fruit doesn't add enough sweetness to your liking just add some local honey and it will be just fine!
How Much Spinach Do You Add In Your Smoothie?
I go crazy with spinach in my smoothies. Like I will add 2 large handfuls, it's basically a salad. Kinda crazy, but you can't taste it at all!
You can also prep greens for smoothies ahead of time! It is just one thing that cuts the hassle of prep out of the mornings for you. How to prep green smoothie protein shakes.
How Do I Make A Post Run Smoothie?
Add all the ingredients into a high-power blender (we have had a Ninja for years and I love it!) and blend on high for 60 seconds. If you find it too thick and not able to blend well, add in a touch more liquid. If you want it thicker, add in more ice cubes.
This Post Run Berry Smoothie is the perfect protein-packed refreshing drink to be enjoyed after a hard run! Now get out there and get some miles in my friends!
What Are Other Good Things to Eat After Running?
Need more nutrient-dense ideas for your post-run fuel? These are some delicious ideas that have a great carb to protein ratio for recovery and muscle building!
- Chocolate milk - this is what I recommended to my high school runners always. It is quick, easy, convenient. and delicious. With a 4:1 carb to protein ratio, chocolate milk is an easily digestible and quick recovery source until you can get to a bigger meal.
- Oatmeal with nut butter and fresh fruit
- Veggies omelet
- Eggs with Ezekiel bread and fresh fruit
- Burrito bowl with your choice of protein, rice, and veggies
- Sandwich! Loaded up on a high-quality whole grain bread, meats, and your favorite sandwich toppings
- Greek yogurt, chia seeds, fresh fruit, granola, and honey if desired.
- Ezekiel toast with peanut butter, sliced banana, and honey
- Grilled Lemon and Herb Chicken Skewers
- Easy Chicken and Spinach Skillet Pasta
Frequently Asked Questions
Yes, smoothies are GREAT after running! You can easily control the amount of protein and carbs needed to refuel after a run. A smoothie is easy to digest and quick to get nutrients down after your workout.
A good rule of thumb I do and teach is around 20 grams of protein within 30 minutes of finishing a run.
Sometimes your stomach can be unsettled from the run - especially if it has been longer than an hour, so something like chocolate milk or this protein, is quick and easy on the stomach and also easy to absorb.
Want More Healthy Recipes for Before or After a Run or Workout? Look No Further!
- Blueberry Protein Bars
- Protein French Toast
- Winter Quinoa & Kale Salad
- How to Prep Green Smoothie Protein Shakes
Recipe
Post-Run Berry Smoothie
- Total Time: 5 mins
- Yield: 1 1x
- Diet: Gluten Free
Description
This is my go-to Post-Run Berry Smoothie. It is loaded with protein, has a full serving of veggies, and is loaded with berries to have you completely refueled and feeling good post run!
Ingredients
- 6 oz Cashew or Almond Milk (unsweetened)
- ¼ Cup Greek Yogurt
- 2 Teaspoons Flax Seeds
- 2 Teaspoons Chia Seeds
- 1 Scoop Collagen Protein or Your Favorite Protein Powder* - chocolate or vanilla flavor
- ½ Cup Frozen Berry Mix
- 1-2 Handfuls Baby Spinach
- Ice (about 6 cubes)
Instructions
- Add ingredients into a blender. I find it best to layer in the order of how the ingredients are ordered above.
- Blend for about 30 seconds on medium speed.
- Scrape down sides if needed. Add in ice cubes and blend on high for 45 seconds - 1 minute. You may need to add a little more milk depending on your desired consistency.
- Enjoy immediately!
Notes
- Any type of milk can be used if you don't like dairy free milks.
- Aim to get in around 20+ grams of protein in this shake - whether it is through your favorite whey protein or a combo of whey and collagen. Pea or other types of protein powders can be used as well.
- Prep Time: 5 mins
- Cook Time: 0 minutes
- Category: Snack
- Method: Cooking
- Cuisine: American
Nutrition
- Serving Size: 1 smoothie
- Calories: 283
- Sugar: 7.4 g
- Sodium: 278.8 mg
- Fat: 11.4 g
- Carbohydrates: 18.7 g
- Fiber: 6.7 g
- Protein: 28.3 g
- Cholesterol: 3.6 mg
Keywords: Post-Run Berry Smoothie
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Heather G says
I accidentally put 4 tablespoons of chia seeds in my smoothie instead of 4 teaspoons (I didn't have any flax seeds). Turned out very seedy. I'll try it again but with the right about of seeds! haha
Heather says
Oh no! HAHA - oh man - I bet that was an understatement lol. I usually use a tablespoon or so. Hopefully, it turns out better next time!
Evie says
What kind of Greek yogurt? Full fat, non fat?
Heather Bilyeu says
Either one! I usually use plain non-fat. But Full fat would work just fine too!