A smoothie after a demanding run is an excellent way to refuel your body with muscle rebuilding protein and essential nutrients. 

There are many additional benefits to blending food, such as the extraction of the maximum number of nutrients from food.

Nutrient-packed smoothies are not just a great way for runners or athletes to refuel, every person can benefit by giving them a try. In a matter of minutes, a nutrient-packed smoothie can be made with everything you need protein, healthy fats, vegetables, and fruits. Not forgetting there is no prep work, no cooking and minimal cleanup.

All the ingredients in these smoothie recipes are vegan-friendly.

Here are 3 delicious smoothie recipes that will help aid your recovery after a tough run.

Strawberry, Spinach & Banana Super Smoothie

Give this favourite protein smoothie a boost by adding flax seed and spinach, which will provide you with heart-healthy omega-3 fats, an iron boost and extra dietary fibre.

14 oz. / 400ml water or almond milk
1 handful of cashew nuts
1 Tbsp. of ground flaxseeds
1 bananas
1 cup of frozen strawberries
1 cup of spinach

Nutrition Information
500 calories, 50g protein, 8g fat, 50g carbs, 12g fibre.

Beetroot & Carrot Smoothie

Dark coloured fruits and vegetables like beetroot, carrot and strawberries are full of nutrients that can help boost the athletic performance of runners and help aid muscle recovery.

14 oz. / 400ml water
1 cup chopped raw beetroot
1 cup strawberries
½ cup frozen blueberries
1 cup chopped pineapple
1 chopped carrot
1 Tbsp. ground flaxseed
1 small handful of hazelnuts

Nutrition Information
340 calories, 30g protein, 6g fat, 50g carbs, 12g fibre

Sliced Orange & Nuts Smoothie

This smoothie provides a healthy serving of vitamin C, a shot of healthy omega-3 fats and extra dietary fibre. Additionally, oranges are a good source of B vitamins including vitamin B1, folate as well as vitamin A and potassium.

14 oz. / 400ml water or almond milk
½ cup orange juice
2 Tbsp. walnuts or hazelnuts
1 Tbsp. ground flaxseed
2 large oranges
1 chopped apple
¼ orange peel