Ultimate green smoothie

Supercharge your recovery with this glass of green goodness.


by Sam Murphy
Image by Getty/Pavel Dornak

This tasty green smoothie will help you rehydrate after a run. ‘It’s a great source of prebiotics, which feed good gut bacteria and have anti-inflammatory properties,’ says Pip Taylor, a sports dietitian with expertise in gut health.


Ingredients

Makes 2 servings

2 cucumbers, cut into large chunks

2 stalks celery, cut into large chunks

2 stalks kale

1 kiwi fruit (skin on), quartered

480ml sparkling water (adjust for desired consistency)


Blend the cucumber, celery, kale and kiwi in a powerful blender until smooth. Pour into two glasses. Top one of the glasses with the water and serve. The other serving will keep in the fridge, covered, for two to three days.


Gut-friendly add-ins

Kefir: It contains heaps of nourishing probiotics

Cacao: High in antioxidants called flavonoids

Chia seeds: High in fibre, protein and omega-3 fatty acids

Hemp or whey: They increase protein intake to aid recovery

Be wary of…

Fruit juice: Natural sugar without the beneficial fibre

Milk: It can worsen mid-run GI distress

Too much fruit: Stick to vegetables (mostly green)

Nuts: Hard to break down and can lead to bloating


Recipe courtesy of The Athlete’s Fix by Pip Taylor. Reprinted with permission of VeloPress.


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