Tasty, refreshing, and full of runner-friendly nutrients. – By Dr Liz Applegate

Tomato-Pawpaw Refresher

This combo is rich in vitamin C, which helps promote healthy cartilage, and potassium, a key electrolyte.

1 cup tomato juice
3 pawpaw ice cubes (see ‘Nice Ice’, below)
3 slices seeded jalapeño chilli
1 wedge lime
1 wedge lemon
1 stalk celery with leaves

In a glass jar, pour the tomato juice over the pawpaw ice cubes. Add jalapeño and squeeze in lime and lemon. Stir with the celery.

Nutrition
Nutrition per serving: 360 kilojoules, 22 g carbs, 2 g fibre, 2 g protein, 0 g total fat, 0 g saturated fat, 60 mg sodium

Tart Cherry Juice and Lime

Tart cherry juice supplies a wealth of antioxidants that help stave off soreness and boost recovery after hard runs.

2 lime ice cubes
1 cup tart cherry juice
1 sprig mint

In a tall glass, add the lime juice ice cubes and cherry juice. Garnish with the mint. Allow ice to melt for a few minutes before drinking.

Nutrition
Nutrition per serving: 665 kilojoules, 41 g carbs, 0 g fibre, 1 g protein, 0 g total fat, 0 g saturated fat, 22 mg sodium

Ginger-Mint Lemon-Limeade

This sweet-tart combo will energise your muscles pre-run with a hit of carbs.

1/4 cup mint leaves
3cm piece fresh ginger, peeled and chopped
2 lemon ice cubes
2 lime ice cubes
1/2 cup lemonade
Lemon slices

In a tall glass, muddle the mint and ginger. In a shaker, combine lemon and lime ice cubes and lemonade; shake well. Pour in the glass. Garnish with lemon slices.

Nutrition
Nutrition per serving: 427 kilojoules, 28 g carbs, 1 g fibre, 1 g protein, 0 g total fat, 0 g saturated fat, 9 mg sodium

Peach-Melon Cooler

Summer fruits pack a dose of pre-run carbs, along with an array of antioxidants.

2 peach ice cubes
1 lime ice cube
1/2 cup diced spanspek
1/2 cup diced peach
1/2 cup sparkling water
2 Tbsp. blueberries
Sprinkle of ground cinnamon

In a shaker, combine peach ice cubes, lime ice cube, spanspek, peach, and water. Lightly shake. Pour in a glass over blueberries. Top with cinnamon. Allow the ice to melt slightly.

Nutrition
Nutrition per serving: 452 kilojoules, 28 g carbs, 2 g fibre, 1 g protein, 0 g total fat, 0 g saturated fat, 19 mg sodium

Super Berry Slushy

Blueberries are packed with anthocyanins known to protect muscles and other body cells from oxidative damage.

1/2 cup sparkling water
1/4 cup frozen strawberries
1/2 cup frozen blueberries
1 teaspoon dark honey

In a blender, combine the water, strawberries, blueberries and honey. Blend until slushy.

Nutrition
Nutrition per serving: 330 kilojoules, 20 g carbs, 4 g fibre, 0 g protein, 0 g total fat, 0 g saturated fat, 1 mg sodium

Watermelon-Basil Cooler

A perfect post-run remedy, this drink is rich in skin-protecting lycopene and rosmarinic acid, an anti-inflammatory compound in basil.

2 cups cubed watermelon
3 to 5 basil leaves
3 lemon ice cubes

Freeze the watermelon for 30 minutes, or until semi-frozen. In a blender, mix the watermelon, basil, and ice cubes. Blend until combined.

Nutrition
Nutrition per serving: 485 kilojoules, 30 g carbs, 1 g fibre, 2 g protein, 1 g total fat, 0 g saturated fat, 4 mg sodium

NICE ICE

Chill out with flavourful DIY cubes.

Lemon or lime juice ice cubes
Use unsweetened juice and add honey or agave syrup. Pour into moulds and freeze.

Pineapple OR apple juice ice cubes
These juices don’t require adding sugar. Store in freezer bags for up to three months.

Pawpaw OR peach ice cubes
Remove the skin and pips, blend with water, then freeze. Use to flavour sparkling water.

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