3 Smoothies to Fuel Your Season and Sports Performance

Author: Molly Morgan, RD, CDN, CSSD | May 20, 2019


3 Smoothies to Fuel Your Season and Sports Performance

When schedules are busy with sports, smoothies are the perfect solution to fuel performance. One of the big benefits of smoothies is that you can add in fruits and vegetables to deliver important nutrients that aid in refueling the body. Smoothies that are made right are some of the quickest and easiest ways to fuel your body for sports. 

Here are three examples that deliver between 300-500 calories, which is perfect for busy days that require plenty energy to keep on going.

Click Here to Download Full Smoothie Recipe Packet!

The Green Freeze Smoothie
This smoothie is perfect during the colder months because it packs a winning combination of immune-boosting vitamin C and vitamin A to help keep athletes in the game. Plus, the Icelandic skyr, combined with milk, delivers as much protein as you would get from one scoop of protein powder. 

Molly’s Tip: New to skyr? If you haven’t tried it before, it's similar to Greek yogurt in texture and protein content, but with a milder flavor. Look for skyr in the yogurt section at the store.

Molly’s Tip: For younger athletes who require fewer calories, serve half the portion of the smoothie and freeze the other half in an ice pop mold. That way, you have a smoothie popsicle that can be enjoyed at a later date.

Download full recipe handout here

Creamy Mango Smoothie
If you’re craving something sweet, this creamy mango smoothie is the one for you! This immune-boosting beverage delivers 180 percent of the daily value of vitamin C -- nutrition to help combat inflammation in the body. It also provides 11 grams of high-quality protein and 45 percent of the daily value for calcium. This smoothie offers a winning combination for athletes when it comes to taste and nutrition.

Download full recipe handout here

PB & Chocolate Smoothie Shake
This smoothie shake will fill you up! The milk and banana give this drink a potassium boost, while the healthy fat from the peanut butter will keep you feeling full longer. Each shake provides over 1000 milligrams of potassium, which is almost 25 percent of your needs for the day. While many athletes don’t think much about potassium, it’s a critical nutrient for many reasons. Potassium works to regulate muscles and nerves and helps to balance fluid levels in the body. These are all things athletes need to fuel up for optimal sports performance.

Dowload full recipe handout here


American Dairy Association North East is one of 19 state and regional promotion organizations working under the umbrella of the United Dairy Industry Association. It is the local affiliate of the National Dairy Council®, which has been conducting nutrition education and nutrition research programs since 1915. For more information, visit www.americandairy.com.