4 Post-Workout Summer Smoothies to Try

After a long or hard workout, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn't mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. "Smoothies are a great way for runners to meet nutrient needs," says sports nutritionist Cassie Dimmick, R.D., "especially when it's necessary to quickly consume a mix of carbs and protein for muscle repair."

But active ladies beware: Smoothie bar options can top 900 calories, and bottled brands are often low in nutrients. By blending your own with your choice of ingredients and with as much or as little ice as you want, you can make flavorful smoothies with carbs, protein, fiber, and healthy fats. And at less than 300 calories each, these smoothies are easy on the stomach in more ways than one. Be sure to follow these tips to pack your next DIY smoothie with nutrients--not calories--or try one of our recipes below.

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Mixology Guide
The art of making the perfect smoothie-for-one

1. POUR IN YOUR LIQUID Use four to eight ounces of liquid, such as water (sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.

2. ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.

3. THROW IN FATS AND PROTEIN Limit to one serving of healthy fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, like 1/2 cup soybeans.

4. ADD SPICES AND SWEETENERS Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add 1/4 teaspoon of ground spices, such as nutmeg or ginger.

5. TOP WITH ICE More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you're using frozen produce.

EAT BETTER: A few drops of vanilla, orange, peppermint, or almond extract will boost the flavor of your smoothie without adding calories.

IN THE MIX: Kiwi, spinach, and carrots add fiber and vitamins to smoothies. One cup of spinach has more than 100 percent of your daily need for vitamin K and half your need for vitamin A!

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LOW-CALORIE COOLER
1/2 cup unsweetened almond milk
1 cup fresh spinach
1 kiwi, sliced
1/2 banana (preferably frozen), sliced

GOOD FOR YOU Your body doesn't need a ton of nutrients to recover from an easy workout. That's why this smoothie uses almond milk--it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption, says Dimmick. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens. This smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

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CRUNCHY COFFEE FIX
4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder

GOOD FOR YOU Not only does coffee taste great in smoothies, but it can speed your recovery, too. A 2008 study in the Journal of Applied Physiology found having caffeine and carbs at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder--not Dutch-processed or alkalinized--provides anti-inflammatory antioxidants (and chocolaty flavor) for just a few calories. Bananas are rich in potassium, an electrolyte that helps maintain fluid balance. Almonds not only add crunchy texture, but also contain heart-healthy fats that help keep you full. This smoothie contains 252 calories, 35 g carbs, 6 g fiber, 10 g protein, and 11 g fat.

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SAVORY SURPRISE
6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
Pinch of cayenne pepper

GOOD FOR YOU The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, R.D., a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories. This smoothie contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat.

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BREAKFAST TO GO
1 cup fat-free milk
1/2 cup frozen blueberries
1/2 cup plain fat-free Greek yogurt
1/4 cup uncooked old-fashioned oats
1 tablespoon ground flaxseed

GOOD FOR YOU Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol. This smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.

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TELL US: What's your favorite summer drink?

--By Jessica Girdwain, Runner's World

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