battery_android_frame_bolt Post-Run

Kiwi, Mango & Pineapple Recovery Smoothie

Name: Kiwi, Mango & Pineapple Recovery Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Cuisine: Caribbean
Ingredients: 2 kiwis, peeled (about 150 g); ½ cup frozen mango chunks (80 g); ½ cup frozen pineapple chunks (80 g); 1 ripe banana (about 100 g); ½ cup plain Greek yogurt (125 g); ½ cup oat milk (120 ml); 1 tbsp honey (20 g); Juice of ½ lime

Within 60 min after your run

Bright, tropical, and built for recovery. Kiwi and pineapple bring bromelain and vitamin C — both linked to collagen synthesis and reduced muscle soreness. Mango and banana load the carbs. Greek yogurt fills the protein gap.

skilletCook0 min

soup_kitchenPrep5 min

restaurantYield1 serving

boltCarbs~68g

water_dropSodium60mg

exerciseProteins~12g

grassFiber~7g

For your run

When: Within 60 min after your runDetails
Fast-digesting fruit carbs replenish glycogen rapidly. Greek yogurt adds 10g protein. Kiwi and pineapple deliver vitamin C which supports collagen synthesis — relevant for tendon and joint health after hard efforts. The combination also makes it easy to drink when appetite is low post-run.

Ingredients

Smoothie

2 kiwis, peeled (about 150 g)

½ cup frozen mango chunks (80 g)

½ cup frozen pineapple chunks (80 g)

1 ripe banana (about 100 g)

½ cup plain Greek yogurt (125 g)

½ cup oat milk (120 ml)

1 tbsp honey (20 g)

Juice of ½ lime

Notes

Kiwi is one of the few fruits with clinical evidence for sleep improvement — relevant if this is a post-evening-run smoothie. Pineapple contains bromelain, an enzyme with modest anti-inflammatory properties. Vitamin C from kiwi and pineapple supports collagen synthesis when paired with the protein in Greek yogurt. Drink within 60 minutes post-run.