Pre & Post Run Smoothies for Runners & Marathoners!

Whether you're just starting your marathon journey or you're deep into your training, fueling your body with the right nutrients before and after a run is crucial for optimal performance and recovery.

And smoothies for runners is one of the easiest ways to do that! 

The right smoothie can give you the energy you need to power through long runs and help your muscles recover afterward.

On this page I will give you:

• The Smoothie Recipe Template that you can use to customize your smoothies to your tastes
• Pre-run smoothies designed to provide quick, digestible energy
• Post-run smoothies that focus on replenishing glycogen stores, repairing muscles, and rehydrating with essential electrolytes
• How to add in electrolytes into your smoothies

Each recipe is tailored to meet the unique needs of marathon runners, ensuring that you feel your best throughout your training and on race day.

Grab your blender and let's go!

Smoothie Recipe Template for a Runner

For a marathon runner, your smoothie needs to focus on hydration, carb replenishment, protein for muscle repair, and healthy fats for sustained energy.

Here's a tailored version of the base smoothie recipe that will help you recover after a run or fuel before one:

1 + 1 + 1 + 1 + 1 = Optimal Performance

1 Hydration Liquid (1–1.5 cups):

Choose a base that hydrates and replenishes electrolytes after a run.

Options: coconut water (great for electrolytes), almond milk, regular milk (for added protein), or water.

1 Carbohydrate-Rich Fruit (1/2–1 cup):

Fruits will replenish glycogen stores after long runs.

Options: banana (rich in potassium), pineapple, mango, or berries (full of antioxidants).

1 Protein Source (1 scoop or 1/2 cup):

Protein is essential for muscle recovery after training.

Options: protein powder (whey or plant-based), Greek yogurt, cottage cheese, or nut butter (peanut or almond).

1 Healthy Fat (1 tbsp):

Healthy fats will help provide sustained energy for longer runs.

Options: chia seeds, flax seeds, avocado, or almond butter.

1 Recovery Booster (optional, 1 tbsp):

Add ingredients that support inflammation reduction, muscle recovery, and overall performance.

Options: turmeric, cinnamon (anti-inflammatory), cacao powder (rich in antioxidants), or spinach (rich in iron and magnesium).

Example of this smoothie recipe template:

• Hydration Liquid: 1 cup coconut water (electrolytes)
• Carbohydrate-Rich Fruit: 1/2 banana (potassium)
• Protein Source: 1 scoop protein powder
• Healthy Fat: 1 tbsp almond butter (sustained energy)
• Recovery Booster: 1 tsp cinnamon (anti-inflammatory)

Blend, adjust for consistency (add more coconut water if needed), and enjoy!

pre Run Smoothies for Energy and endurance

Here are some lighter than post-run options and focused on:

• quick-digesting carbs,
• hydration, and
• just enough protein or fat to sustain energy without slowing digestion.

These smoothies are ideal 30–90 minutes before your run.

Banana Oat Smoothie

~300–400 calories

Ingredients:

• 1 banana
• 1/4 cup oats
• 1 tsp peanut butter
• 1/2 cup almond milk
• 1/2 cup Greek yogurt or protein milk
• Dash of cinnamon
• Ice

Tropical pre Run smoothie

~250–350 calories

Ingredients:

• 1/2 cup pineapple
• 1/2 cup mango
• 1 banana
• 1 cup coconut water
• 1 tbsp honey or agave
• Ice

ginger apple green smoothie

Ingredients:

• 1 small green apple (sliced)
• 1/2 banana
• 1/2 cup spinach
• 1 tsp fresh grated ginger
• 1/2 cup cucumber or celery
• 1 cup coconut water
• Ice

simple strawberry banana blend

~250–300 calories

Ingredients:

• 1 banana
• 1/2 cup strawberries
• 1/2 cup yogurt or almond milk
• 1 tbsp chia seeds
• Ice

post-short run recovery smoothies

These smoothies are ideal 30–60 minutes after your run. However the sooner you can take in a nutritious post run smoothie the better!

peanut butter recovery smoothie

Great for: Protein + glycogen refill

Ingredients:

• 1 banana
• 1 tbsp peanut butter
• 1 scoop vanilla protein powder (or Greek yogurt)
• 1/2 cup oats
• 1 cup almond milk
• Pinch of sea salt
• Ice

berry anti-inflammatory smoothie

Great for: Reducing post-run inflammation

Ingredients:

• 1/2 cup blueberries
• 1/2 cup strawberries
• 1/2 frozen banana
• 1 tbsp chia seeds
• 1 cup spinach
• 1 cup coconut water
• 1 scoop collagen or plant protein (optional)

tropical electrolyte smoothie

Great for: Rehydration and potassium boost

Ingredients:

• 1/2 cup pineapple
• 1/2 cup mango
• 1/2 banana
• 1 cup coconut water
• 1 tbsp hemp seeds
• Dash of sea salt
• Handful of ice

green power smoothie

Great for: Nutrient replenishment & gut health

Ingredients:

• 1 cup spinach or kale
• 1/2 frozen banana
• 1/2 avocado
• 1 tbsp ground flaxseed
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein
• Dash of cinnamon

chocolate cherry muscle recovery smoothie

Great for: Muscle soreness (tart cherry = natural anti-inflammatory)

Ingredients:

• 1/2 cup frozen tart cherries
• 1 frozen banana
• 1 tbsp cocoa powder
• 1 scoop chocolate protein powder
• 1 cup milk (any kind)
• Optional: pinch of salt or dash of cinnamon

post long run recovery smoothies

These smoothies are heartier and full of calories to boost your energy and build back your carbohydrate reserves while targeting your muscles!

peanut butter banana powerhouse smoothie

~650–750 calories

Ingredients:

• 1 large banana
• 2 tbsp peanut butter
• 1/2 cup oats
• 1 cup whole milk (or soy/oat milk for higher calories)
• 1 scoop vanilla protein powder or 3/4 cup Greek yogurt
• 1 tsp honey or maple syrup (optional)
• Pinch of salt
• Ice

🧠 Add a Medjool date or two if you need a bit more carb density.

tropical muscle rebuilder smoothie

~600–700 calories

Ingredients:

• 1/2 cup frozen mango
• 1/2 cup pineapple
• 1 banana
• 1/2 avocado
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds or flaxseed
• 1 cup coconut milk (or full-fat almond milk)
• 1 tbsp honey

🌴 Avocado adds smooth texture and healthy fats without overpowering flavor.

chocolate oat recovery shake

~700–800+ calories

Ingredients:

• 1 frozen banana
• 1 scoop chocolate protein powder
• 2 tbsp almond butter
• 1/2 cup oats
• 1 cup milk (dairy or high-cal plant-based)
• 1 tbsp cocoa powder
• 1/2 tsp cinnamon
• Ice

💪 Optional add-in: 1/2 cup full-fat Greek yogurt for extra protein & creaminess.

blueberry cashew smoothie

~600–700 calories

Ingredients:

• 1/2 cup blueberries
• 1 banana
• 1/4 cup raw cashews (soaked for smoother texture)
• 1/2 cup oats
• 1 cup soy or oat milk
• 1 scoop vanilla protein
• Dash of sea salt
• Ice

🧂 Cashews and oats together = creamy, satisfying, and great for recovery.

mega green marathon recovery smoothie

~650–750 calories

Ingredients:

• 1 banana
• 1/2 avocado
• 1 cup spinach
• 1 tbsp peanut butter or tahini
• 1 scoop vanilla protein
• 1/2 cup full-fat Greek yogurt
• 1 cup coconut water or almond milk
• 1 tbsp chia or hemp seeds

🌱 You’re getting fats, carbs, greens, and electrolytes all in one blend.

Adding in Electrolytes into your smoothie:

🧂 1. Coconut Water

• How to add it: Use it as your liquid base instead of water or almond milk. Aim for about 1 cup per smoothie.
• Why it works: High in potassium and sodium, coconut water is a natural hydrator and a great source of electrolytes.
  
  

🍊 2. Fresh Citrus Juice

How to add it:

• Add the juice of half an orange or lemon for a fresh, tangy kick. You can also throw in some zest for extra flavor!
• Why it works: Oranges, lemons, and limes are packed with vitamin C, potassium, and magnesium—great for hydration and recovery.
  
  

🥒 3. Cucumber

• How to add it: Throw 1/2 a cucumber (peeled or unpeeled) into your smoothie for a refreshing flavor and a boost of hydration.
• Why it works: Cucumber is hydrating and provides potassium while being low in calories.
  
  

🧃 4. Electrolyte-Rich Sports Drink (Low Sugar)

• Why it works: Sports drinks like Nuun, Liquid I.V., or Ultima Replenisher contain a good mix of sodium, potassium, magnesium, and calcium.
  
• How to add it: Use 1/2 to 1 serving mixed into your smoothie, or use it as your liquid base.
  
  

🥥 5. Coconut Milk or Coconut Yogurt

• How to add it: Use 1/4–1/2 cup coconut milk or a scoop of coconut yogurt for a hydrating, electrolyte boost.
• Why it works: Coconut-based products are packed with potassium and can add creaminess to your smoothie.
  
  

🥥 6. Pink Himalayan Salt

• Why it works: It contains a wide range of minerals, including sodium and magnesium, which are important electrolytes.
  
• How to add it: Just a pinch in your smoothie will work. Be careful not to overdo it, as it’s quite potent.
  
  

🍍 7. Pineapple

• How to add it: Throw in 1/2 cup of pineapple (fresh or frozen) to your smoothie for a sweet, tangy flavor boost.
• Why it works: In addition to being a great source of vitamin C, pineapple contains potassium and bromelain, an enzyme that helps with digestion and muscle recovery.
  
  

🧃 8. Watermelon

• Why it works: Watermelon is incredibly hydrating and provides potassium.
  
• How to add it: Blend about 1/2 cup watermelon into your smoothie for a hydrating and refreshing kick.
  
  

🍌 9. Bananas

• Why it works: Bananas are high in potassium and provide natural sweetness to your smoothie.
  
• How to add it: Add 1/2–1 whole banana for a creamy texture and potassium boost.
  
  

🧃 10. Electrolyte Powders

• Why it works: There are many powders specifically designed for electrolyte replenishment (e.g., LMNT, Nuun Hydration Tablets, or Ultima Replenisher).
  
• How to add it: Simply add 1 serving to your smoothie, or use it in place of some of the liquid ingredients.
  
  

want more marathon nutrition resources? 

I have an in-depth guide to marathon nutrition on this page. There are also links at the bottom of that page that will link to everything nutrition that I talk about on the site.

For your one-stop marathon nutrition guide that will also help you to come up with a tailored personalized marathon nutrition plan for you, see Eat Like a Marathoner! 

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