It often seems impossible to plan meals around rides. Lucky for us, smoothies answer the call for both the calories and nutrients you need to fuel long miles. They’re easy to prepare and adapt for your own taste buds and training needs, and they provide the energy you need before a ride and the recovery you need after you’re done pedalling.

To get the best smoothie recipes for cyclists, six dieticians reveal their favourite, creative concoctions. But first, how to make a tasty, fulfilling recipe with a few ideal ingredients.

The Best Ingredients to Add to Smoothie Recipes

Your basic smoothie recipe, according to Jenn LaVardera, RD, dietitian and nutrition communications expert based in Southampton, New York, is one cup of your favourite fruit and a half cup of your preferred milk or yogurt. After that, you can add whatever ingredients you like!

Here are some categories of ingredients that will help you create your best combo:

Milk and Yogurt

Like all smoothie ingredients, you have lots of options for a creamy base. For example, full-fat Greek yogurt is an excellent source for a complete protein, says Ellen Davis, RD, CSSD, a sports dietitian based in West Des Moines, Iowa.

Trista Best, RD, a Dalton, Georgia-based dietitian recommends the dairy-free option almond milk, which provides some healthy fats to help sustain energy levels throughout your workout.

Meanwhile, Matthew Kadey, MS, RD, a dietitian in Ontario, Canada says he prefers kefir, which has a thinner consistency than yogurt. “It adds protein as well as a healthy amount of beneficial probiotics—even more so than yogurt,” he says.

Nuts and Nut Butters

Along with providing satiating, healthy fats, nuts and nut butter add protein and flavour to your smoothie. The dieticians suggest almond, peanut, and cashew butters. Research also shows the health-promoting benefits of nuts. One study published in a 2019 issue of Nutrients found that consuming nuts was “significantly associated” with a reduced risk of early death associated with diseases, including cancer. Another recent meta-analysis found a strong association between nut consumption and reduced risk of cardiovascular disease.

A few of the experts say nut butter is best saved for after a workout as the fat can slow down digestion.

Oats

Oats are a great source of carbohydrates, which can help sustain energy levels throughout your workout. Davis says they don’t raise blood sugar levels as much or as quickly as other carbs and offer a gluten-free carb source.

Researchers mentioned in a 2021 review article, published in Foods, that there is “much evidence” that points to the beneficial effects of oats in the reduction of cardiovascular disease risks, dermatologic disorders, inflammation, and type 2 diabetes.

Protein Powders

If you want to boost the ratio of protein to carbs in your smoothie, a good ingredient is protein powder. “A serving can easily provide 20 grams or more of protein. You can use either dairy-based (whey) or plant-based powders,” says Kadey.

Whey protein is a by-product of the cheese-making process and provides amino acids—the building blocks of protein. Research shows that why protein helps build and maintain muscle, says Frances Largeman-Roth, RDN, a Brooklyn-based nutritionist and author of Smoothies & Juices.

LaVardera says that if you do want to add a flavoured protein powder, use one with a natural sweetener, such as allulose, stevia, or monk fruit, which may not spike your blood sugar.

Fruits

The fruits you choose will likely be the biggest flavour in your smoothie, so go to town with your favourites. Some solid options include bananas, as they pack potassium, and frozen berries which provide a healthy dose of antioxidants. Likewise, frozen pitted cherries and cherry juice have been shown to aid in recovery, according to a 2017 Current Sports Medicine Reports article.

Finally, avocado is an excellent source of monounsaturated fats, and is beneficial for decreasing inflammation. It’s also rich in the mineral potassium.

Seeds

Chia seeds will add some healthy fats and plant-based omega-3s which are important for heart and brain health, according to 2016 research published in The Journal of Food Science Technology. They also add fibre and prebiotics that help feed your GI tract and sustain energy levels.

Likewise, flax seeds may help to decrease breast cancer risk, particularly in premenopausal women, according to a 2018 study published in Frontiers in Nutrition.

Vegetables

Many people overlook that a smoothie can offer a way to sneak in another serving or two of nutrient-dense vegetables. Try baby spinach, pumpkin puree, carrots, frozen cauliflower, or cooked beets.

The dietitians suggest saving high-fibre veggies, such as broccoli and carrots, for postride smoothies, as you don’t want your digestive system to interrupt your workout.

Spices

Spices are an easy and healthy way to make your smoothie pop with flavor. “A touch of spice like cinnamon or allspice can instantly transform a smoothie from meh to memorable,” Kadey says.

Turmeric, another flavorful spice, contains curcumin, a potent compound that may have some anti-inflammatory effects and has been shown to reduce oxidative stress. “This bright orange spice has a bitter note, so use it sparingly,” adds Alyssa Wilson, RD, metabolic success coach at Signo, a continuous glucose monitor company. Turmeric pairs nicely with nutmeg, ginger, cardamom, and fruits such as mango and coconut.

Another stellar spice to include in smoothies is ginger, which has been used for centuries to reduce inflammation and improve gastrointestinal issues. A 2020 review study published in the journal Nutrients found that ginger is effective in improving digestive function, and has anti-inflammatory properies.

Herbs such as mint or basil, citrus zest such as lemon, and vanilla extract are also great ways to add flavor to your smoothies.

Finally, don’t forget to add a pinch of salt to your recipes. This replenishes electrolytes and balances flavors, says LaVardera.

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10 New Smoothie Recipes to Add to Your Meal Plan

1. Almond Blueberry Smoothie Bowl

Blueberries are high in vitamins C and K, says Wilson, and contain some of the highest antioxidant levels of all fruits. Cacao is packed with flavonoids, which may lower blood pressure, increase insulin sensitivity, and reduce your risk of diabetes, as long as it’s not accompanied with lots of sugar, according to a 2017 study published in Antioxidants.

Ingredients

• ½ zucchini
• ½ cup blueberries, frozen
• 1 cup spinach, frozen
• ¼ avocado, sliced
• 1 Tbsp almond butter, unsweetened
• 1 t cacao powder, unsweetened
• ¼ t cinnamon
• 1 Tbsp monk fruit syrup
• 1 cup almond milk, unsweetened
• 1 cup water
• 1 Tbsp blueberries, warm
• 1 Tbsp cacao nibs

Instructions

Place all ingredients in a high-speed blender and blend until smooth. Pour into a bowl. Top the smoothie bowl with warmed blueberries and a generous sprinkling of cacao nibs.

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2. Fudge Brownie Smoothie

Wilson says this dessert-like smoothie is rich in omega-3 fatty acids and antioxidants. The walnuts may improve brain health and help prevent heart disease, according to 2020 research in the journal Nutrients. The avocados also pack a punch of potassium, fibre, and vitamins B6 and C.

Ingredients

• 2 cups spinach, frozen
• 1 Tbsp cacao powder, unsweetened
• 1 scoop chocolate protein powder
• ¼ avocado
• 1 cup almond milk, unsweetened
• 1 cup water
• 1 Tbsp walnuts

Instructions

Place all ingredients in a high-speed blender and blend until smooth. Add a little more water if the mixture is too thick. Enjoy!

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3. PB&J Smoothie

Chia seeds pack a lot of fibre, antioxidants, minerals, and omega-3 fatty acids that may promote heart health, strong bones, and improve blood sugar management, Wilson says. Kale is loaded with citamins A, C, K, and B6, quercetin, and kaempferol—flavonoids that provide anti-inflammatory, anti-viral, and heart-protective benefits.

Ingredients

• 2 cups kale, frozen
• 1 Tbsp peanut butter, unsweetened
• ½ cup raspberries, frozen
• 1 scoop protein powder
• 2 tsp chia seeds
• 1 cup oat or almond milk, unsweetened
• 1 cup water

Instructions

Place all ingredients in a high-speed blender and blend until smooth. Enjoy!

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4. Workout Recovery Smoothie

Largeman-Roth recommends this smoothie because beets are a great source of nitrates, which convert to nitric oxide in the body. Nitric oxide oxygenates the blood, brain, and muscles, which can offer some benefits for muscular contraction and endurance, according to a 2017 article in Nutrients. Combined with the other ingredients, its like an antioxidant cocktail.

Ingredients

• 3/4 cup ice
• 1/4 cup fresh or frozen pitted tart cherries
• 1/4 cup pomegranate juice
• 1 scoop plain or vanilla protein powder
• 1 tbp chopped walnuts
• 1 small cooked, peeled beet (or raw beet, scrubbed and chopped)

Instructions

In a blender, combine all ingredients and blend until smooth. Serve in a tall glass.

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5. Preworkout Fuel Smoothie Recipe

This smoothie provides a balanced combination of carbohydrates, protein, fibre, and healthy fats to help fuel your workout and sustain energy levels, says Best.

Ingredients

• 1 ripe banana
• 1/2 cup rolled oats
• 1 Tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tsp honey (optional)
• ice cubes (optional)

Instructions

Add the banana, rolled oats, chia seeds, and almond milk to a blender. Blend until smooth and creamy, adding more almond milk if needed to reach your desired consistency. Taste and add honey if desired for sweetness. If you prefer a thicker or colder smoothie, add a few ice cubes and blend until smooth. Pour the smoothie into a glass and enjoy as preride fuel!

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6. Tart Cherry Recovery Smoothie

“This smoothie includes a balance of carbohydrates, protein, and unsaturated fats to replenish and refuel after a long ride or high-intensity workout,” says Lauren Gardner, RD, a dietitian in Sacramento, California. The cherries and tart cherry juice may also provide the added recovery benefit of reducing soreness, thanks its phytochemicals.

Ingredients

• 2/3 cup frozen cherries
• ½ medium banana, frozen
• 1/3 cup frozen, unsalted spinach
• 1 Tbsp chia seeds
• ½ cup sliced almonds
• 20 g unflavored protein powder
• 8 oz tart cherry juice

Instructions

Add all ingredients to a blender and blend until smooth. Enjoy!

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7. Cherry and Spinach Smoothie

Packed with antioxidants and polyphenols, cherries have shown benefits for improving muscle recovery after a workout, says Davis. Spinach also provides vitamin C and iron, a nutrient that many athletes lack (particularly female endurance athletes), but need for energy.

Ingredients

• 1 cup tart cherry juice
• 1 cup frozen pineapple
• 1 cup fresh spinach
• 100ml of full-fat Greek yogurt
• 1 Tbsp natural almond butter (optional) or ½ avocado (optional)

Instructions

In a high-power blender, combine all ingredients. Blend until smooth.

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8. Lemony Blueberry Smoothie

Kadey recommends this drink because it’s a great mix of carbs and protein to help kickstart recovery after a hard workout. It also contains the digestive helper, ginger, and antioxidant-packed blueberries.

Ingredients

• 1 cup plain kefir
• 1 cup baby spinach
• 1 scoop protein powder
• 1 tsp lemon zest
• ½ teaspoon ginger powder
• 1 Tbsp almond butter
• 1/2 cup frozen blueberries
• 1/2 frozen chopped banana

Instructions

Place all of the ingredients in a blender and blend until smooth.

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9. Rice Pudding Preworkout Smoothie

This smoothie is great for before a cycling workout because of its high carbohydrate-to-protein ratio. The carbohydrate sources in this smoothie (banana, dates, and rice) are easily digestible and quick energy sources, says Gardner. “It is purposefully dairy-free and lower in fiber to minimize the risk of digestive issues while cycling,” she says.

Ingredients

• 1 whole banana, frozen
• ½ cup crushed ice
• 5 pitted dates
• 20 g vanilla protein powder
• 8 oz unsweetened vanilla almond milk (or milk alternative of your choice)
• 1 tsp cinnamon powder
• ½ tsp turmeric powder
• ¼ cup cooked Jasmine rice, cooled

Instructions

Blend together banana, ice, dates, protein powder, and milk until well combined. Add spice powders and jasmine rice, pulse until just incorporated. Enjoy with straw or spoon.

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10. Beet and Matcha Smoothie Recipe

Locally sourced raw honey is an excellent source of antioxidants and contains about 17 grams of sugar per tablespoon, says Davis. This offers up the energy you need for rides.

Matcha, a powdered green tea, also provides a high concentration of flavonoids, phytochemical compounds that have medicinal benefits, including antioxidant and anti-inflammatory properties, according to the National Institutes of Health. “Matcha contains about one-third of the caffeine as coffee, providing energy without the jitters and anxiousness sometimes associated with coffee,” adds Davis.

Ingredients

• 1 large cooked beet
• ½ cup frozen blueberry and strawberry blend
• 1 frozen banana
• 1 cup coconut water
• 1 Tbsp raw honey
• 1 Tbsp matcha powder

Instructions

In a high-power blender, combine all ingredients. Blend on high for several minutes until smooth.