Are Smoothies Actually Healthy?

Your favorite blended drink runs the risk of being a calorie bomb. Try these tips to make smoothies that are both satisfying and good for you.

There are a few things that are super refreshing after a nice, long run: stepping into a cool shower, an ice-cold glass of your favorite sports drink, and of course, the perfect post-sweat smoothie. Often loaded with fruits and veggies, smoothies are generally viewed as a good-for-you option. But are these blended drinks actually doing you dirty? Here, the experts weigh in.

Are Smoothies Healthy?

Just like with any recipe, the nutrition quality of your smoothie depends on what you’re putting in your blender, says Keri Gans, R.D.N., a New York City-based nutritionist. “It can go either way, and that depends on the nutrient profile,” she says. “Too many calories and added sugar, with less than adequate protein, your smoothie can surely wind up being the latter.” For example: Too many tablespoons of peanut butter, and your smoothie may taste delicious, but it will also be loaded with saturated fat and calories.

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When you’re building your blend, you want to keep portion sizes of each ingredient in mind. Whether you’re mixing things up before or after a run, a healthy smoothie will have a similar framework each time. Gans recommends the following for one single serving:

A liquid such as dairy milk, milk alternative, or 100 percent fruit juice. Depending on how thick you like your smoothie, that will determine how much liquid you add. Gans suggests anywhere from 1/4 to 1/2 cup.
One protein source: This can include yogurt, nut butter, or protein powder (especially if you don’t consume dairy or soy or have a nut allergy).
One additional healthy fat: Options include chia seeds, hemp seeds, or avocado.
One serving of fruit: This could be 1 cup of apple, or it could also be two 1/2 servings, such as a 1/2 cup of strawberries and a 1/2 cup blueberries.
As many veggies as you’d like: Spinach and Kale are good options for greens.
4 to 6 ice cubes
Limited added sugar, such as honey, but preferably none.

The Pre-Run Smoothie

Depending on how long the run you have on deck is, that will determine how large (or small) your smoothie should be. Remember: If you’re not heading out to run a marathon, don’t fuel like you are. “The longer the run, the more easily-digestible carbs you need for energy and the shorter the run, the less you need,” says Gans. “For a longer run, look to add protein for satiety.”

Worth noting: Pre-run smoothies can be trial and error since everyone’s digestive system is different and you don’t want to include any food that would be hard for you to digest. Here, Dan Churchill, chef for Under Armour and co-founder of Charley St. in New York City, offers up his go-to pre-sweat smoothies.

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Banana Cream Pie Smoothie

Great for: fueling and metabolism boosting

Ingredients:

1 whole frozen banana

1 cup almond milk (or milk of choice)

1 dash cinnamon

1 dash vanilla extract

1 Tbsp almond butter

Directions: Add everything to blender, starting with your liquid first. Blend for 1 minute on high, and enjoy about an hour to 30 minutes before your run.

Blueberry Maca Smoothie

Great for: an energy boost; satiating but not too dense

Ingredients:

1 cup almond milk (or milk of choice)

1 whole frozen banana

1 cup frozen blueberries

1/4 tsp maca powder

2 tsp chia seeds

Directions: Add everything to a blender, starting with your liquid first. Blend for 1 minute on high, and enjoy about an hour to 30 minutes before your run.

The Postrun Smoothie

Now, we’re in recovery mode. The right postrun fuel is essential to help your body repair itself after a hard effort. That means you’re looking for both carbohydrates and protein. “Protein will help repair and rebuild muscle tissues, and carbs to replete glycogen stores,” says Gans, who recommends consuming your smoothie within 30 to 60 minutes of finishing your workout for best recovery.

Here, Churchill offers up two smoothies perfect for an after-run treat.