Smoothie for runners is one of the most common questions we get from the people who train with us at our Samford gym, usually from someone who has just tried a heavy breakfast before a 7 km run and spent the last 3 km regretting it. A good smoothie is quick to make, easy to drink, and simple to scale up or down depending on the session ahead. Here is how our exercise physiologists set them up.
Why a smoothie for runners works
Liquid food leaves the stomach faster than a plate of eggs and toast. That matters when you are about to bounce up and down for an hour. A blended drink also lets you control portion size closely, which is handy when you are learning what your stomach tolerates before training.
The trade off is that a smoothie can quietly become a dessert. Three bananas, a cup of juice, honey and a scoop of ice cream is a lot of food. The aim is a drink that matches the session, not a meal replacement for a rest day.
The basic build
Every runner’s smoothie we write up follows the same four-part template:
- Liquid base: 250 to 300 ml of milk, a plant milk or water.
- Carbohydrate: a banana, a handful of frozen berries, or a few tablespoons of oats.
- Protein: a few spoons of Greek yoghurt or a scoop of protein powder.
- Flavour and colour: cinnamon, cocoa, ginger, a spoon of nut butter, or a vegetable powder.
Five blends we like
| Blend | Ingredients | Best before or after |
|---|---|---|
| Easy morning | Banana, milk, oats, cinnamon | 60 to 90 minutes before an easy run |
| Berry and yoghurt | Frozen berries, Greek yoghurt, water, honey | After any session |
| Magenta | Frozen berries, banana, milk, a teaspoon of beetroot powder | Either side of a run |
| Cocoa long-run | Banana, milk, cocoa, peanut butter, oats | After a long run |
| Light green | Spinach, pineapple, water, ginger | Hot mornings, short sessions |
The magenta blend is the one people photograph. Some of our clients keep a jar in the pantry for colour and an earthy flavour; if you want to know what it actually is and how it is made, here is a plain guide to beetroot powder.
Timing your smoothie for runners
For an easy run, 60 to 90 minutes is enough for most people. Before intervals or a long run, give yourself two hours, or make the drink smaller. A runner who goes out the door 20 minutes after a 500 ml smoothie is usually the one with a stitch.
After training, there is no rush to the second. Have it within an hour or two alongside your usual meals. If you trained hard and will not eat properly for a while, a bigger blend with more protein makes sense.
What to leave out before running
- Lots of fat: big spoons of nut butter or coconut cream slow things down. Save them for after.
- Raw kale and big fibre loads: fine at lunch, less fun at kilometre five.
- Anything new on race day: test every blend on an ordinary training morning first.
Our what to eat before parkrun guide covers the solid food side of the same question, and the pre workout snack guide has more snack ideas for gym sessions.
Common questions
Is a smoothie enough before a long run?
For runs up to about 75 minutes, a moderate smoothie is enough for most people. For longer runs, add a slice of toast or plan to take food with you.
Can I make it the night before?
Yes. Store it in a sealed jar in the fridge and shake it well. Bananas brown a little overnight but taste the same.
Should I use water or milk?
Milk adds protein and makes the drink more filling. Water keeps it lighter. Use water if you run early and your stomach is sensitive.
When to get it checked
If you get regular stomach cramps or a stitch on every run no matter what you eat, it is worth looking at pacing, breathing and posture as well as food. Book in with an exercise physiologist at our Samford gym and we will look at the whole picture.