A Runner’s Smoothie

Tara Postnikoff, Reg. Sports Nutritionist

By Tara Postnikoff, Reg. Sports Nutritionist

An excellent fuel source for runners and other distance athletes

Try this recipe for an excellent source of energy – ideal to pair with running and other distance sports. Let us know what you think.

 

1 scoop of your favourite protein powder
protein is critical for repair of muscle tissue.

1 beet
beets add amazing colour, but have also been shown to contain a natural source of dietary nitrates which, have a positive affect on blood pressure and cardiovascular health as a vasodilator. They may improve running performance.

1 stalk celery
celery is a natural source of sodium, and as runners you might need a little extra, especially if your diet is fairly natural.

2 cups spinach
a source of the mineral iron, which helps deliver oxygen to the cells. Iron is often low in new runners and women.

1 cup strawberries
a source of carbohydrates to help with glycogen replacement. Also a source vitamin C and antioxidants, which can help combat any additional oxidation caused by running.

½ lemon
an acidic ingredient to increase the absorption of the iron from spinach. Also a natural preservative to reduce oxidation (and discolouration) of the smoothie.

1 tbsp chia seeds
a good source of Omega-3 fatty acid, which is beneficial for decreasing inflammation and boosting the immune system, as well as joint lubrication and shock absorption. Chia seeds will also help with hydration as they have a propensity to store water.

3 cups water

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