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.

Post-ride Smoothies for Mountain Biking

1) Tropical Green Monster Smoothie

  • 1 banana
  • 1 cup mango chunks
  • 1 cup kale
  • ½ cup milk of choice
  • ½ cup water
  • 1 tbsp hemp hearts
  • 1-2 tbsp lime juice
  • 1 scoop protein powder
  • Small chunk of fresh ginger or dash of dried ginger

2) Emily's Favorite Smoothie

  • ½ cup low fat or whole fat Greek yogurt
  • 2 tbsp hemp hearts
  • 1 cup frozen berries
  • 1 banana
  • ½ cup whole milk
  • ½ cup water
  • 1 cup kale/spinach
  • ½ beet (optional)
  • Dash cinnamon

**Only add beets if you like beets. If you do, beets are great for athletes due to their nitrate content which has been shown to improve exercise performance.

3) Berry Oat Smoothie

  • ½ cup old-fashioned rolled oats
  • ½ cup milk of choice
  • ½ cup water (more as needed)
  • ½ cup frozen berries
  • 1 banana
  • ½ cup Greek yogurt
  • ¼ cup ice
  • 2 Tbsp hemp hearts
  • ½ tsp cinnamon

4) Hidden Greens Chocolate Smoothie

  • ½ cup milk of choice
  • ½ cup water
  • 1 banana
  • 2 tbsp cocoa power
  • 1 cup Kale
  • 2 dates
  • 1 tbsp nut butter
  • 1 scoop protein powder
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Emily Werner

Emily is a Sports Dietitian who is passionate about helping others improve their health and athletic performance through proper nutrition. She races cyclocross professionally. She lives in Roanoke, VA with her husband Kerry and their beagle Sherman.

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