healthy smoothie re-fuelers

I've been looking for some healthy smoothies and green juices for afternoon refreshers and for re-fuelers after my long runs. Smoothies are a great way to get a lot of nutrients quickly, and by blending them at home with a variety of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. I'm especially looking forward to trying a bunch of different smoothies, since I'm going to be working from home and will have the luxury of my stocked fridge and blender to make healthy filling breakfasts and lunches. Here are a few ideas at less than 300 calories each that I found on Runners World with some reasons they're good for you. I'll definitely be trying these this week.


Non Traditional Smoothies from Runners World:

Low Cal Cooler
1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

Your body doesn't need a ton of nutrients to recover from an easy run. That's why this smoothie uses almond milk—it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens.
128 calories, 28g carbs, 6g fiber, 2g protein, 2g fat


Crunchy Coffee
4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder

Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full.
252 calories, 35g carbs, 6g fiber, 10g protein, 11g fat


Breakfast to Go
1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed

Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol.
290 calories, 41g carbs, 6g fiber, 22g protein, 5g fat

This one sounds best to me. I love greek yogurt and oatmeal. mmm. I'll start experimenting with some of my own soon, too!