Why this Kale Berry Smoothie will Make you Healthier
Keeping cool and hydrated is one of your top priorities as a runner this summer. Water and sports drinks are great, but water doesn’t offer much nutrition and sports drinks have ingredients I can’t pronounce. It can be difficult to get proper nutrition and hydration in the same glass. We’ve written about creating your own sports cocktail, but when you’re training for a half or full marathon, you also need more good calories.
I’ve discovered the beauty of smoothies. I know I’m late to the game, and we even have a green smoothie recipe Sarah posted last summer. It wasn’t until my sister in law made this for me recently that I truly appreciated how amazing a smoothie can be after a run.
With a few modification of my own, I think I’ve created the perfect post run drink for summer. With all the antioxidants, iron, protein and good carbs from fruit, it’s a win win, win.
Ingredients and Instructions
This is about as simple as it gets. Here’s what I put in my smoothie this morning. Feel free to substitute any of these ingredients for any other that fit your fancy. You’re only limited by your imagination and what’s in your fridge.
- 1/2 cup frozen mixed berries (blueberry, raspberry, strawberry and blackberry)
- 1/2 frozen banana
- Couple of frozen peach slices
- 1 scoop protein powder
- Kale (as much as I can smash in the Ninja)
- Handful of baby carrots
- Greek Yogurt
- Grape juice (as much as needed to get the desired consistency)
Put this all in the blender until it’s smooth and bam! A high protein drink that’s full of some amazingly healthy ingredients. Note: frozen fruit is best. If it’s not frozen, it just turns to mush.
Health Benefits of this Smoothie
The health benefits of each ingredient in this smoothie are epic. There’s a significant source of everything good. Here are some of the highlights. Include it in your morning ritual.
- Berries we know are packed with antioxidants and anti-inflammatory properties that aid recovery. This helps the muscles that were stressed during your run.
- Bananas as we all know, are packed with potassium, an essential part of the sodium potassium pump that helps your muscles expand and contract.
- Peaches contain vitamins A, C, E, and K as well as beta-carotene and fiber, plus they are dang tasty.
- Protein Powder adds 14 grams of muscle rebuilding protein. I use Garden of Life Raw.
- Kale is rich in calcium, lutein, vitamin C, A, E and K, and tons of beta-carotene and fiber. You really should eat more kale.
- Carrots are loaded with vitamin A, which in addition to helping with your vision, assists the liver in flushing out the toxins from the body.
- Greek Yogurt adds yet more protein, calcium and probiotics which aid healthy digestion. It’s also great on Seven Sundays’ Muesli.
- Juice can pack on the calories, which you may need after a long run. Juice also delivers sweetness to make your smoothie delicious. I recommend the Healthy Balance, or any low sugar real fruit juice.