4 Delicious Post-Ride Smoothies for Mountain Biking

I love making smoothies in the summer to drink after mountain bike rides. They are cold and refreshing after a hot ride. In addition, they are an easy way to optimize your recovery and refuel after a ride. Below I’ve included a few recipes of my favorite post-ride smoothies for mountain biking.

You can get plenty of vitamins, minerals, and fiber from adding fruits and vegetables to them. Personally, I love adding spinach in because you don’t even really notice it. Having a higher-powered blender can help with this. Frozen berries are a great option because they can be purchased in bulk and may be cheaper, especially if berries are out of season. Bananas add some natural sweetness without added sugars.

Post-ride smoothies for mountain biking are a great way to help you rehydrate after a hard workout. You can use either milk or water. The fruit and vegetables in them also contain water helping with hydration.

I always add protein powder or Greek yogurt to my smoothies to make them a balanced meal and perfect for post-mountain bike workouts. You need protein in addition to carbohydrates after a hard workout. Read my 5 Common Mistakes Mountain Bikers Make Regarding Nutrition article to learn more about protein and recovery. I would recommend including a fat source as well. This can be in the form of low fat or whole fat Greek yogurt, or you can add nut butter or milk. Having a fat source at each meal and snack can help increase satiety and help keep you fuller for longer.

A smoothie may be a great option if you struggle to eat after a hard workout. Some athletes experience a decreased appetite after workouts which can be exacerbated by the heat. If you aren’t satisfied with just drinking a smoothie and want to make it into more of a meal, top it with granola or eat it with a piece of toast and peanut butter. Also, smoothies don’t have to be consumed only after mountain bike rides. They can also be an excellent option for breakfast.