Post-Run

Tart Cherry Smoothie

Name: Tart Cherry Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1 glass
Ingredients: 1 cup (150 g) frozen tart cherries; 1 medium ripe banana, frozen; 3/4 cup (170 g) plain Greek yogurt; 1/2 cup (120 ml) unsweetened almond milk; 1 tbsp (15 ml) honey; 1/4 tsp cinnamon; 1 small pinch of fine sea salt

A research-backed recovery drink built around tart cherries — one of the most effective natural anti-inflammatory foods for runners. The anthocyanins in tart cherries reduce exercise-induced muscle soreness and speed up recovery, while banana and Greek yogurt deliver the 3:1 carb-to-protein ratio sports science recommends for the post-run window.

5 minPrep time

1 glassServings

45gCarbs

15gProtein

⏱Drink within 30-60 minutes of finishing your run while your muscles are most receptive to nutrients. The 3:1 carb-to-protein ratio from banana, cherries, and Greek yogurt is the optimal recovery window formula. The tart cherry anthocyanins are most effective when consumed consistently after hard efforts.

Instructions

Add the almond milk and Greek yogurt to the blender first — this helps the blades move freely.

Add the frozen tart cherries, frozen banana, honey, cinnamon, and salt.

Blend on high for 45-60 seconds until completely smooth and creamy. If too thick, add a splash more almond milk. Taste and adjust sweetness with a little more honey if needed.

Pour into a glass and drink immediately for best nutrient absorption.

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