Easy Vegan Fruit Thick Shake

It is important to have a simple recipe that can be made quickly and supply a much needed protein boost post-run.

I always have some fruit around so I can easily blend a tasty and nutritious thick smoothie in my high speed blender. It takes as little as 90 seconds to produce.

1 large apple sliced (vitamin C and magnesium)

1 banana (vitamin B6 and potassium)

2 satsumas (vitamin A and calcium)

30g of my favourite pea protein powder

150 ml of cold water

Kale and Lemon Smoothie

This sweet drink is packed with vitamins and dietary fibre, a nutritious addition to any runner’s diet. The recipe builds on the carrot and apple juice I made.

I blend the following ingredients in a high speed blender for 60 seconds:

1 large lemon (vitamin C and bioflavonols)

1 large apple (antioxidants and vitamin C)

1 large carrot (vitamin A and calcium)

65g of kale (vitamin B6 and potassium)

15g of wheat bran (fibre and protein)

250 ml of cold water

Kale and Lemon Smoothie

Carrot and Apple Juice to Breathe Easier

This light and flavourful juice is best in the morning as a refreshing start to the day. I adapted the recipe from Jason Vale, the Juice Master, who promotes this juice as a means of relaxing muscles that help you breathe more comfortably.

I blend the following ingredients in a high speed blender for 60 seconds, which produces over a litre of healthy, sweet juice:

4 small apples (vitamin C and magnesium)

3 medium-sized carrots (vitamin A and K)

1/2 lemon without rind (vitamin C and bioflavonols)

400 ml of cold water