Post-Run Smoothie: adidas NZ x Nourish & Tempt


(Updated 07/14/22)

Looking for a smoothie to replenish your body post-run? This recipe is for you! This blog post is in collaboration with adidas Runners, a global running network community which sees like-minded runners coming together to hit the streets of their city.

Post-run smoothie in a glass.

There’s lots to gain from a regular run – improved cardiovascular health and muscle tone, increased stamina and endurance, and a whole heap of those sweet sweeeeet feel-good chemicals (thanks endorphins!).

There’s a bit lost in this exchange too – hydration and minerals, like potassium and sodium, as we sweat; micro tears in our muscle cells that’ll need repairing, and of course glycogen, our bodies back up’ ‘petrol tank’, stored in our muscle and liver. This serves as an all-important energy reserve for long-distance runners – the more glycogen stored before a run, the more fuel on hand when we hit the pavement.

Replenishment and recovery of these systems post-run will happen most optimally with rest, hydration and food. For the latter, with shorter, lower intensity, runs you don’t need to worry as much about following a specific eating regimes…just continuing with your normal nutritious diet should totally suffice.

However, for a quicker more efficient recovery, on longer, more intense runs, it’s ideal to replace energy stores as quick as you can, and with a particular combination of nutrients. Without doing so, we risk our performance and beneficial adaptations being hindered (1).

Post-Run Nutrition Lowdown

The best nutrient mix for post-run recovery is a mix of carbohydrates and protein (2). The carbs replace glycogen we used up and the protein will help rebuild muscle fibres. They work synergistically too – the combination helps the body resynthesises muscle glycogen more than just carbohydrates alone.

But ratios are important – if we have too much protein, this may inhibit our body’s absorption of carbs by slowing digestion, as protein takes a wee while to be absorbed. Aiming for a 3:1 or 4:1 ratio ideal; so for every 3-4g of carbs you have 1g of protein.

Studies have show that muscles are more receptive to glycogen rebuilding within the first 30 minutes after exercise (3) – meaning they’re primed for nutrient uptake! Therefore, if you can aim to eat not long after a run, you’ll kickstart recovery on the right foot.

Introducing this Post-Run Smoothie

I’ve teamed up with my friends at adidas nz to create a post-run smoothie. This would be ideal recovery drink for longer distance ventures (10km+ or runs over an hour) or when you’re needing to restore depleted glycogen (aka your bodies back up petrol tank!) after exercise. It contains:

  • Coconut water a natural recovery drink; with easily absorbed carbohydrates and electrolytes, including potassium and sodium, to replace important minerals we’ve sweated out.
  • Banana a tasty, naturally rich source of carbohydrates and the mineral potassium.
  • Berries a potent source of antioxidant. Research has shown that antioxidant ingestion after exercise in long-distance runners may lead to improved performance(4).
  • Plain yoghurt or protein powder to provide protein for muscle repair.
  • …and a bit of peanut butter because yum. Made with a combo of fat, protein and fibre, it’ll help with keeping you satisfied.

When prepared with yoghurt, expect 14.6g protein and 39.7g carbs per smoothie, so pretty on point with the 3:1 ratio. Made with protein powder it’s more 14.9g protein and 37.4g carbs.

Post-Run Smoothie

Prep Time: 5 minutes


  • 1 fresh or frozen banana
  • ½ cup frozen berries
  • ½ cup plain yoghurt or ½ scoop protein powder (using a standard 20g protein powder formula)
  • 1 tsp peanut butter
  • ¾ cup coconut water (+ any extra to reach your desired consistency. You might need a bit more liquid if using a frozen banana)


  • Add all ingredients to a blender and blend until smooth. Enjoy!

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If you enjoyed this dish, please consider giving it a star rating when you post a comment. Star ratings help others discover my recipes online (and your reviews make my day! 🙂 ). Happy cooking and baking. Danijela x

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