Photo credit: @briannacope
You're about to head out for a run, but something feels a little off. Energy's low, focus isn't sharp, and your body just doesn't feel quite ready to perform. It's in moments like these that what you eat and drink around your workouts really matters, not just for how you feel during your run, but also for how well you bounce back afterwards.
If you want a simple, no-fuss option, a smoothie with 2before's blackcurrant powder could be just the boost you need. Made from New Zealand-grown berries packed with anthocyanins, our powder supports endurance, helps with exercise recovery, and manages oxidative stress, essentials for anyone who's serious about staying active.
Ready to fuel your run and recovery? Whether you're training for a big goal or just aiming to keep consistent, these smoothie recipes are designed to help you feel sharper, stronger, and more recovered.
Morning Energy Smoothie for Pre-Run Fuel
Early runs can be tough, especially when you don't feel up for a full breakfast. This smoothie is a fuss-free option to sip before heading out the door. It's light enough not to sit heavy, but still provides the energy your body may need to get moving.
You'll enjoy a steady release of energy from the banana and oat milk, while chia seeds and almond butter add lasting staying power. For a gentle lift, try the caffeinated version of our blackcurrant powder for running. Either way, you're including a powerful ingredient packed with anthocyanins, which may support healthy blood circulation and help your body get ready for the challenge ahead. Plus, the natural tartness of the berries complements the other ingredients perfectly, giving the smoothie a clean, refreshing finish.
What you'll need:
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1 ripe banana
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1 tablespoon 2before Blackcurrant Powder (caffeinated or caffeine-free)
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¾ cup oat milk
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1 teaspoon almond butter
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1 teaspoon chia seeds
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A few ice cubes
What to do:
Blend everything until smooth. Drink it 30 to 60 minutes before your run to help your body ease into motion.
Tropical Pre-Workout Smoothie for Stamina
When the weather's warm or your training leans more intense, this tropical smoothie can help you stay refreshed and ready. It blends quick-burning fruit sugars with natural hydration to support your body before a tough session.
The combination of pineapple and spinach provides a balance of simple carbs and micronutrients, while coconut water contributes natural electrolytes to keep you hydrated. A squeeze of lime brings brightness, tying the flavours together in a smoothie that works well as a natural pre-workout for runners who prefer plant-based fuel without synthetic ingredients.
A scoop of blackcurrant powder rounds out the mix, not just for flavour, but for function. With its rich antioxidant profile, it's a smart addition to your running endurance supplement routine, especially when used consistently around training.
What you'll need:
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1 tablespoon 2before Blackcurrant Powder (caffeine-free works well here)
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½ cup frozen pineapple
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½ cup coconut water
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½ cup baby spinach
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Juice of ½ lime
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A few ice cubes
What to do:
Blend until smooth. This is best consumed about 45 minutes before your run, especially if you're heading out for longer distances.
Post-Run Recovery Smoothie with Protein
After a long or intense run, rest is essential, but so is smart recovery fuel. This smoothie is designed to give your body what it needs: protein, complex carbs, and antioxidant-rich ingredients that help you bounce back and feel ready for your next session.
Greek yoghurt and plant-based protein provide the building blocks for muscle repair. Frozen blueberries and rolled oats, on the other hand, contribute a blend of fibre and carbohydrates to help replenish spent energy stores. A scoop of blackcurrant powder adds more than just colour, it delivers a powerful dose of anthocyanins that may support your body's natural response to oxidative stress after high-effort exercise.
With a thicker texture than the pre-run blends, this smoothie may feel more substantial without being heavy. It's a good option for mid-morning or post-race refuelling when you want something easy to digest but still satisfying.
What you'll need:
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1 tablespoon 2before Blackcurrant Powder
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½ cup Greek yoghurt
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½ cup frozen blueberries
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¼ cup rolled oats
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½ cup oat or almond milk
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1 scoop unflavoured or vanilla plant-based protein
What to do:
Blend until creamy. Drink within 30 minutes after your run to help support recovery and keep your energy steady for the rest of the day.
Green Antioxidant Smoothie for Daily Endurance
Not every run needs a big lead-up or dramatic recovery. Sometimes, it is the day-to-day consistency that matters most, and that is where this green smoothie fits in. It's crisp, hydrating, and crafted for regular use, whether you are running five kilometres before work or doing light intervals during lunch.
Cucumber and apple give this blend a clean, refreshing base, while kale and ginger add a layer of earthiness and depth. Lemon brings a bit of brightness, and the addition of our blackcurrant powder ties everything together with natural tartness and functional support. If you are looking for a gentle blackcurrant energy boost that fits easily into your routine, this one is worth keeping on repeat.
The ingredients are light on the stomach, making this suitable for before or after a lower-intensity run, or even as a mid-afternoon pick-me-up that keeps you on track.
What you'll need:
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1 tablespoon 2before Blackcurrant Powder
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½ cucumber (peeled and chopped)
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½ green apple
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Handful of kale leaves (stems removed)
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Small slice of fresh ginger
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Juice of ½ lemon
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½ cup cold water or coconut water
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Ice to blend
What to do:
Combine all ingredients in a blender and process until smooth. Drink it as part of your regular running routine to help support long-term performance and recovery.
Ready to Blend, Run, Repeat
Great fuel doesn't need to be complicated. These smoothies show how everyday ingredients, paired with 2before's blackcurrant powder, can work smarter to support your performance, recovery, and consistency. Whether you're chasing a personal best or just trying to feel better on your daily loop, there's a blend that fits.
Explore our range online and find the blackcurrant powder that aligns with how you train, caffeinated or caffeine-free, always clean, and made to move with you.
