Ultra Recovery Power Smoothie – Post-Race Refuel
Ingredients
Yields: 24 oz smoothie (2 servings if split)
- Liquid Base:
- 1 cup unsweetened almond milk (or regular milk)
- 1/2 cup tart cherry juice (anti-inflammatory powerhouse)
- 1/2 cup coconut water (natural electrolytes)
- Carbohydrate Sources:
- 1 large ripe banana (fresh or frozen)
- 1 cup frozen mango chunks
- 2 tablespoons honey
- 1/2 cup plain Greek yogurt (adds carbs + protein)
- Protein Source:
- 1 scoop vanilla whey protein powder (or plant-based alternative)
- Additional protein from Greek yogurt
- Recovery Boosters:
- 1/2 teaspoon fresh grated ginger (anti-inflammatory, settles stomach)
- 1 tablespoon ground flaxseed (omega-3s for inflammation)
- Pinch of sea salt (sodium replacement)
- 1/2 cup ice cubes
- Optional Add-Ins:
- 1 tablespoon chia seeds (additional omega-3s)
- 1/4 teaspoon turmeric powder (anti-inflammatory)
- 1 tablespoon collagen peptides (joint support)
Instructions
- Add liquid ingredients first: almond milk, cherry juice, and coconut water to blender. (Liquids first prevent ingredients from sticking to blades.)
- Add frozen fruit (banana and mango chunks) to the blender.
- Add Greek yogurt and protein powder on top of fruit.
- Add honey, grated ginger, flaxseed, and pinch of salt.
- Add ice cubes last (helps create smoother texture).
- Blend on low speed for 10 seconds to break up frozen fruit.
- Increase to high speed and blend for 45-60 seconds until completely smooth and creamy.
- Check consistency—should be thick but drinkable. Too thick? Add 1/4 cup more almond milk. Too thin? Add more frozen fruit or ice.
- Pour into large glass or portable container.
- Drink slowly over 15-20 minutes, even if you don't feel like it. Your recovery depends on this fuel.
- Pro tip: Make this ahead and store in insulated bottle at aid station or have crew ready to hand you immediately post-finish.
Notes & Tips
This ultra recovery power smoothie is specifically formulated to deliver the optimal 3:1 carb-to-protein ratio your body needs within 30-60 minutes of completing an ultra marathon. When your stomach can’t handle solid food but your muscles are screaming for nutrients, this smoothie provides everything necessary to kickstart recovery: fast-acting carbohydrates to replenish glycogen, high-quality protein for muscle repair, anti-inflammatory ingredients to reduce damage, and electrolytes to restore balance.
- Don’t skip this: Even if you’re not hungry, force yourself to consume recovery nutrition
- Temperature matters: Cold smoothies are more palatable post-race
- Timing is critical: Don’t delay more than 60 minutes post-finish
- Listen to your body: If it comes back up, wait and try again slowly
- Quality ingredients: Invest in good protein powder—your recovery depends on it
- Practice in training: Try this after long runs to ensure stomach tolerance
Red Flags:
- If smoothie won’t stay down after 2 hours, seek medical attention
- Extreme nausea with vomiting suggests more serious issue
- Inability to drink any fluids requires immediate medical care