4 healthy, homemade ice lolly recipes for runners

best healthy ice lollies for runners

As tempting as half a tub of [insert your favourite ice cream flavour here] might seem during the summer months, it’s not always the most nutritional decision. These homemade lollies pack a hefty health punch, all you’ll need is 6 x 100ml lolly moulds, like these

Freeze each lolly for a minimum of four hours before enjoying, preferably overnight.

Related: 10 ways to make running in the heat tolerable 

The anti-inflammatory, summer zinger ice lolly:

best healthy ice lollies for runners

Serves 6, 39 kcals per lolly, 0g saturated fat, 8.1g sugar

Ingredients: Medium pineapple, 2 pears, 10g ginger

Method: For all these ice lollies, you need either a juicer or a good blender. Peel the pineapple and ginger and whizz with the pears, ending up with 600ml of liquid (top up with water if short). Mix well, pour into your moulds and freeze.

Why they’re great: A 165g serving of pineapple has 131 per cent of your daily vitamin C needs and is the only known natural source of the anti-inflammatory enzyme bromelain. Both help repair tired muscles and sun-battered skin.

The fat burning, citrus star ice lolly:

best healthy ice lollies for runners

Serves 6, 10 kcals per lolly, 0g saturated fat, 2.1g sugar

Ingredients: Zest and juice of ½ lemon, zest and juice of 1 lime, 500ml water, 10ml maple syrup, 2 pinches cayenne pepper

Method: Mix the lemon and lime juice with the water and zest first, before adding the maple syrup and cayenne pepper and stirring thoroughly. Pour into moulds and freeze.

Why they’re great: A study from Purdue University, Indiana found that just half a teaspoon of cayenne pepper can fire up your body to burn more calories after a meal.

The energy boosting, banana booster ice lolly:

best healthy ice lollies for runners

Serves 6, 157kcals per lolly, 0.6g saturated fat, 14.8g sugar

Ingredients: 4 ripe bananas, 2 tbsp nut butter of your choice, dash of honey to sweated (optional)

Method: Peel and chop the banana into evenly sized pieces, place in a freezer bag and freeze overnight (or for at least 3 hours). Once frozen, blend until smooth. Add the nut butter and honey and blend until well mixed. Scoop into the lolly moulds (resist the urge to eat right away) and freeze.

Why they’re great: Need a boost before a workout? Suck on one of theses. A study in the journal PLOS One found that bananas were just as beneficial as sports drinks for providing energy during exercise.

The recovery boosting, twisted melon thirst quencher ice lolly:

best healthy ice lollies for runners

Serves 6, 73 kcals, 0g saturated fat, 15.1g sugar

Ingredients: ½ large watermelon, 2 sprigs of mint

Method: Juice or blend the watermelon and mint – remember that you need to hit the 600ml mark or top it up with water if you don’t. Mix, pour and freeze.

Why they’re great: Not only is this your go-to thirst-zapper on a hot day, but research has also found that watermelon juice, consumed an hour before a workout, can help reduce post-training muscle soreness.