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Smoothie Recipes for Everyone,
Especially Athletes!

Smoothie recipes are one type of recipe that you can play around with. Start out with these sample recipes and adjust them to your taste buds' likings! All you need is a blender and a craving for healthy yet delicious food.

General Recipe

The first of the smoothie recipes is a "general" recipe in which you can substitute different fruits and yogurts to create different smoothies.

  • 2 cups (16 oz) Frozen Berries or other fruit
  • 1 6 oz Container Low-fat Yogurt (plain, vanilla, or similar berry to your frozen berries)
  • 1 Medium-sized Banana
  • 4-8 ozs of Milk or Juice that goes with the berries you've chosen

Start with the banana, yogurt, and 4 ozs of juice or milk, then add the frozen berries to the blender. Having the "soft" items first helps to make blending a little easier. Blend it all up and add additional juice or milk if needed for smoother consistency or to thin out the smoothie.

Now that you have the general smoothie recipe, here are some more specific smoothie recipes for you to try!

NOTE: All Smoothie Recipes make about 2 large glasses.

Strawberry-Peach Spin Move

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Although most of these smoothie recipes are fairly simple, this is one of the easiest (as a variation of the above "general" recipe).

  • 2 cups (16 oz) Frozen Strawberries
  • 1 6 oz Container Peach Yogurt
  • 1 Medium-sized Banana
  • 4-8 oz Orange Juice

Start with 4 ozs of O.J., the banana, and the Peach yogurt in the blender 1st, then add all of the strawberries. Blend until smooth and add additional O.J. if needed to thin the smoothie or smooth it out.

Strawberry Slam Smoothie

  • 1 cup (8 oz) Frozen Strawberries
  • 1 6 oz Container Non- or Low-fat Vanilla or Plain Yogurt
  • 1 Medium-sized Banana
  • 4 oz. Frozen Orange Juice CONCENTRATE
  • Addtional juice or milk if necessary

Blend; Add juice/milk if needed to thin.

Blueberry Baller

  • 1 cup (8 oz) Frozen Raspberries
  • 2 cups (16 oz) Blueberries (not frozen)
  • 4-8 oz Cran-Raspberry Juice
  • 1 6 oz Container Blueberry/Raspberry/or Mixed Berry Yogurt
  • 1-2 cup(s) Ice

Start with 4 ozs of juice and 1 cup of ice along with all other ingredients (as with all other smoothie recipes, start with the "soft" ingredients first). Blend it up, check the consistency and add additional ice to thicken or additional juice to thin out.

Razzle-Dazzle Orange Smoothie

Vitamin World
  • 1/4 cup Chilled Raspberries
  • 1 cup Frozen Raspberries
  • 1 6 oz Container Plain or Vanilla Yogurt
  • 3/4 - 1 1/4 cup Chilled Orange Juice

Start with 3/4 cup of the O.J., add the other ingredients (soft first), blend and add O.J. if needed.

Peach Pick

  • 1 cup Frozen Peaches
  • 1 cup Chilled Peaches (non-frozen)
  • 1 6 oz Container Peach Yogurt
  • 4-8 oz Apple Juice
  • 4-8 oz Ice

Start with 4 oz juice and 4 oz ice, add the rest of the ingredients, blend, and test the consistancy. If you want your smoothie thicker, add more ice, if you want it thinner, then add more juice. If the consistancy is good, but you want to "dull down" the peach flavor or increase the apple flavor, then add the same amount of juice and ice.

Chocolate Thunder Smoothie

The name's not important, but if you're wondering where it came from, it comes from Darryl Dawkins: Before Shaq busted a backboard, Darryl Dawkins did, earning himself the nickname "Chocolate Thunder."

This is somewhat an "untraditional" smoothie recipe, as it doesn't include berries, but Instant Breakfast mix. It's a good way to get a lot of essential nutrients provided by the Instant Breakfast mixes, and to "beef it up" to help fill you up a little more.

  • 1 packet Chocolate Instant Breakfast Mix
  • 1 large banana
  • 1 cup (8 oz) Milk (you're choice of skim, 1%, 2%, etc.)
  • 4-8 oz Ice to thicken

Add the milk and Instant Breakfast mix to your blender, along with the banana, and 4 oz of ice to thicken, blend, and add additional ice if your smoothie still needs thickening.

This is a great smoothie for Breakfast or as a change of pace, it can also help to satisfy your chocolate cravings.

You can substitute any flavor of Instant Breakfast for a different taste, but I wouldn't have been able to go old school with Chocolate Thunder on the name if I hadn't specified chocolate.

Another substitute could also be Muscle Milk for more of a protein shake.

The Cross-Over Carb Smoothie

This smoothie recipe is a great one for athletes trying to get more carbs for energy.
  • 1 cup (8 oz) Frozen Strawberries
  • 1/2 cup (4 oz) Bluberries (chilled)
  • 4-8 oz Apple Juice
  • 1 6 oz Container Vanilla/Strawberry/Blueberry/or Peach Yogurt
  • 1 cup Sliced Peaches (chilled)
  • 4-8 oz Ice

Start with 4 oz of Apple Juice along with the other "soft" ingredients. Add the frozen ingredients (beginning with 4 oz of ice) and blend it up. Add more juice for thinning or ice to thicken. Enjoy and use the energy boost for an effective workout!

Raspberry Rookie

Vitamin World
  • 2 cups (16 oz) Frozen Raspberries
  • 1 6 oz Container Raspberry Yogurt
  • 1 Small Banana
  • 4-8 oz Milk (your choice of %)
  • Additional Ice (if needed)

If you've looked at any of the above recipes you know the drill: put it in the blender, blend it, thicken or thin with additional ice or juice.

Perfectly Timed Jump Smoothie

Get a jump on your morning smoothie by making it ahead of time with this smoothie recipe:

  • 3 Tablespoons Medium Oatmeal
  • 2 cups (16 oz) Raspberries (Chilled, not Frozen)
  • 3 teaspoons Honey
  • 1 6 oz Container Plain/Vanilla/or Raspberry Yogurt
  • Additional Juice or Milk for Thinning in the Morning

This is one of the smoothie recipes that creates more of a "hearty" smoothie that can be more filling as a meal replacement.

Begin by preparing the oatmeal according to the package "boiling water" instructions (not microwave). Add the necessary amount of boiling water in a heat-proof bowl containing the oatmeal and let soak for about 10 minutes.

When oatmeal is done, add the oatmeal along with the raspberries, yogurt, and honey to the blender and blend until smooth. Now put it in the refrigerator overnight (it will thicken up a little) so that the starch in the oats converts to more digestable natural sugars, add juice or milk in the morning, stir (or blend) to thin, and enjoy!

Note: More smoothie recipes (with creative and admittedly corny basketball related names) will be coming soon! I just need to experiment more myself and remember other combinations that I have created in the past.

Athlete Nutrition - why these smoothie recipes work.
If you haven't checked out the athlete nutrition pages yet, I strongly recommend it to take you training and game to the next level.

Return to Top Athletic Foods Pages

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