Make sure you maximise your running training and keep your health and fitness levels high in the last few weeks leading up to J2J by making a few dietary adjustments to your pre-run workout.
Keeping energy levels up, staying hydrated and downing plenty of fluids is paramount for runners, so energy boosting vegie and fruit smoothies should be an integral part of a J2J participant’s diet. Any runner worth their sweat, should incorporate healthy smoothies into fuelling up regimes prior to hitting the pavement, or the gym.
Aside from being a super healthy breakfast choice, or snack option, the right combination of smoothie ingredients can give you the extra energy needed to sprint a little bit harder and a little bit longer which could make all the difference when it comes to your J2J event’s final leg.
So avoid any dietary missteps prior to Jetty 2 Jetty fun run and keep running at peak condition with these 5 tasty and healthy pre-run smoothie ideas for serious runners.
This smoothie is packed with fruit and is so easy and quick to make. Bursting with flavour, full of antioxidants and powered up with protein – thanks to the yoghurt – you simply can’t go wrong with this berry and banana blast!
1 X chopped banana
1/3 cup of fresh, or frozen blueberries
1/3 cup of fresh, or frozen strawberries
1 cup of yogurt
2/3 cup of ice
Place all ingredients into a blender and blend-up until smooth
This pineapple, pink grapefruit and strawberry smoothie is not only absolutely scrumptious, it’s jam-packed with vitamin C, an antioxidant which can help your body adapt to the pressures of long distance running and ward off oxidative stress. So power up pre-run with a Vitamin Blast Smoothie.
1 X big pink grapefruit, peeled & seeded, then cut into chunks
1/2 cup of chopped fresh pineapple
1/2 cup of fresh, or frozen strawberries (if using fresh, then add 1/4 cup of ice for extra froth
1/2 cup of non-fat Greek yoghurt
Blend all ingredients together until smooth – enough for 2 batches.
healthy vegie and fruit smoothie is a real strength booster to give you the extra kick needed when running. Spinach injects a mighty all-around vitamin boost including A, B, C, E & K, while bananas are full of potassium, vitamin B6 and magnesium, and strawberries deliver Vitamin C and help reduce inflammation and muscle damage from exercise.
1/2 cup of low-fat vanilla yogurt
2 cups of water
1 X medium banana chopped
1 cup of strawberries
2 cups of lightly packed, chopped fresh spinach
Honey, or maple syrup to taste (optional)
Blend all ingredients until smooth.
What’s not to love about mangoes? They’re high in fibre, vitamins, antioxidants and minerals while the elite banana – bursting with potassium and other benefits is practically a staple ingredient for a serious runner’s diet.
1 X large mango, diced
1 X banana
1/2 cup of natural, or Greek yoghurt
1 cup of orange juice
6 ice cubes
Blend-up the orange juice, banana and yoghurt until well mixed, then add the ice and mango. Continue blending until the mango is mixed in.
This layered smoothie is a special concoction which should only be attempted by the true smoothie connoisseur. You will need patience, attention to detail and steady hands to properly whip up this purple and lime coloured feast for the eyes, as well as the tastebuds.
Blueberries are a fantastic brain food and are full of anti-inflammatory properties, while avocados help to enhance cardio health and lower cholesterol.
Ingredients Bottom Layer:
1 X avocado, peeled & pitted
1 cup of low-fat plain yogurt
Juice from 1/2 lime
3 X tablespoons honey
Ingredients Top Layer:
1, 1/3 cup of blueberries, frozen
1/4 cup of almond butter (or smooth peanut butter)
1 cup of low-fat plain yogurt
1/3 cup of 1% milk
Directions Bottom Layer:
Blend all aforementioned bottom layer ingredients and divide equally among four glasses.
Directions Top Layer:
Blend all aforementioned top layer ingredients and pour into the glasses containing the avo mixture. To ensure you avoid both layers mixing together you should press a spoon (concave side down) against the inside of the glass, just above the first layer and pour the top layer blend over the back of the spoon, into the glass where it will (if you did it right) settle above the avocado blended bottom layer.
Please note: These 5 smoothies can be adapted for post-run re-fueling by simply adding a scoop of your preferred protein powder. Make sure to consume your chosen smoothie within half an hour of finishing-up your running exercise.
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