Running Smoothies

After running, especially a long run, it's important to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

#1 Cocoa-Banana-Buzz Smoothie

A recent Science Daily article reported that “athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone.” More glycogen in your muscles means faster recovery and a better run the next day, so sign me up!

Ingredients:
1 banana, sliced and frozen
3/4 cup plain greek yogurt
Splash of milk
2 tsp instant coffee (or 1 shot of espresso)
1 Tbs cocoa powder
1/2 Tbs agave nectar or honey

Directions:
Add everything to the blender and mix until combined.

#2 Simple Banana Smoothie

This banana smoothie recipe is a particular favorite, because it tastes like a banana milkshake.Serve these banana smoothies for a refreshing afternoon snack or light dessert, too.

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

• 2 large bananas
• 1 cup frozen unsweetened pineapple chunks
• 1 cup ice
• 1-1/2 cups unsweetened pineapple juice
• 1 cup low-fat banana yogurt
• cinnamon for garnish

Preparation:

1. Place bananas, pineapple and ice in a Vita Mix Blender, regular blender or the work bowl of a food processor fitted with a metal blade.
2. Pour pineapple juice over the fruit and ice. Top with the yogurt.
3. Cover and puree until smooth.
4. Garnish with cinnamon.

Makes 3 servings.Per serving: 300 calories, 1 g fat, 3 mg cholesterol, 52 mg sodium, 70 g carbohydrate, 4 g fiber, 5 g protein, 2% vitamin A, 46% vitamin C, 15% calcium, 6% iron