Ultimate Guide to the Post Run Smoothie

Ultimate Guide to the Post Run Smoothie

If you are a nutrition savvy runner then you know how important your post run meal or snack is.  You have also more than likely tried all of the common on the go snacks, but have you tried a post run smoothie?

After a run a smoothie can be the perfect snack, especially for those who have tummy troubles or don’t feel hungry after a long workout.  

A post run smoothie can be refreshing after a hot run, and can be the perfect concoction to help jumpstart your recovery.

This post will review the ideal ingredients to include in your post run smoothie to get the most nutritional value from it!

Let’s learn more about this delicious and nutritious recovery snack!

Post Run Nutrition Overview

After your run you should consume a snack or meal within 30-60 minutes.  Your meal post run should contain a mix of both protein and carbohydrates for optimal recovery.

Smoothies can be a great option for you after your run.  If you mix it up right you can have a great mix of carbs, protein, vitamins and minerals, and some additional hydration.

What Should be Included in a Post Run Smoothie?


You’ll need a base for your smoothie.  If you choose your base wisely you can get some additional benefits such as protein and electrolytes from it.  

Some suggested liquids are:

  • Milk (dairy or plant based) – can provide additional protein 
  • Coconut water – adds electrolytes
  • Green tea 
  • Iced coffee – get your caffeine fix 
  • Fresh squeezed orange juice


This is the fun part!  You can mix and match some of your favorite fruits to come up with a delicious smoothie.  You can add frozen or fresh fruit, whatever you have on hand.  Fruit is going to add carbohydrates and important minerals.

Some suggested fruit combos include:

  • Strawberry and mango
  • Banana and peach
  • Blueberry, banana, and raspberry
  • Watermelon and strawberry
  • Mango, pineapple, and banana
  • Mixed berries

Have fun mixing and matching your fruit combos.  Your fruit will have a strong flavor in your smoothie.  Don’t be afraid of trying new combinations!


This part is optional.  Adding veggies to your smoothie will add some fiber and other important nutrients needed for runners.  You can add as little or as much as you would like, adjust to your taste.

Some suggested veggies include:

  • Cucumbers – light in flavor, but high in hydration
  • Spinach – full of vitamins and minerals
  • Carrots
  • Leafy greens such as kale or swiss chard
  • Beets
  • Pumpkin


Protein is essential for your post run recovery.  Luckily, there are many protein sources that will taste great in your smoothie!

Some suggested protein include:


You can add in anything to help enhance the flavor or texture of your smoothie.  This is the time to be creative in making a smoothie that you love!

Some suggested extras include:

  • Herbs such as mint
  • Avocado
  • Oats
  • Flax seed
  • Cinnamon
  • Ginger
  • Cocoa powder
  • Nuts
  • Matcha
  • Chia seeds

Also note, depending on if you use frozen fruit you will need to add ice cubes to your smoothie to give it the desired texture.

Post Run Smoothie Infographic.  Reviews the ingredients and information provided throughout the post
Post Run Smoothie Infographic


Smoothies are a great option to consume after a workout, and can be a time to let your creativity flow to create a delicious snack!

Your smoothie should include carbohydrates and protein, while there are many ways to achieve this there are suggestions listed above.

Post run smoothies can be added to any running training plan.  It is a great option for those who do not have an appetite after their run.

Try a new post run smoothie recipe today, and send me a message on instagram with what you came up with!  I’m excited to see what delicious recipes everyone tries.

As always, happy running! 🙂

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