Updated August 04, 2014.

Whether you’re looking for nutritious breakfast options or post-long run recovery drinks, smoothies are an excellent go-to menu item for runners.

Here are seven healthy, delicious smoothies that deliver nutrients and energy runners need to boost their performance and recovery.

1. Banana Berry Blast
This smoothie is packed with flavor and antioxidants, as well as protein from yogurt.

Ingredients:
1 banana
1/3 cup fresh or frozen blueberries
1/3 cup fresh or frozen strawberries
1 cup yogurt
2/3 cup ice

Directions:  Place ingredients in blender and blend until smooth.

 

2. Watermelon Smoothie
This smoothie is refreshing after a hot run and is also surprisingly filling.  You can freeze watermelon chunks ahead of time so you can fix it faster when you want it.

Ingredients:
2 cups chopped watermelon
1/2 cup yogurt
1 cup ice

Directions:  In a blender, combine the ingredients and blend until smooth.

3. Pineapple-Banana Smoothie
Close your eyes while you’re drinking this tasty and refreshing smoothie and you just might think you’re relaxing on a tropical island.

Ingredients:
4 ice cubes
1 cup fresh pineapple chunks
1 bananas (large, cut into chunks)
1 cup pineapple juice

Directions:  Place all ingredients in blender. Puree on high until smooth.

4. Mandarian Orange Smoothie
Get a big blast of vitamin C with this delicious and filling smoothie.

Ingredients:
3 mandarin oranges peeled and unseeded
1/2 cup yogurt
1/4 cup orange juice
1 cup ice cubes

Directions:   Put all ingredients in the blender and blend until slush mixture is formed.

5. Mango Smoothie
Mangos are high in fiber, vitamins, minerals, and antioxidants, so they’re an excellent fruit to add to your diet.  

Ingredients:
1 large mango diced and chilled
1 banana
1/2 cup yogurt
1 cup orange juice
6 ice cubes

Directions:  Blend the orange juice, yogurt and banana until well mixed. Add ice and mango, continue blending until the mango is mixed in.

6. Chocolate and Banana Smoothie

Ingredients:
1 cup non-fat yogurt
1 frozen banana
1/4 cup milk
Unsweetened chocolate powder to taste

Directions:  Blend all ingredients, tasting as the chocolate as you add it.

 

7. Peanut Butter Smoothie
The protein in the peanut butter makes this smoothie a perfect long run recovery drink.

Ingredients:
1 cup low-fat vanilla or chocolate ice cream
1/4 cup skim milk
2 tablespoons peanut butter

Directions:  Combine all ingredients in a blender until smooth.

Also see:

• Best Foods for Runners
• Healthy Snacks for Runners
• 5 Smart Eating Rules for Runners
• 12 Quick and Healthy Breakfast Ideas for Runners
• Healthy Post-Run Comfort Foods