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.
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.
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.