SMOOTHIE (post-run) OF THE DAY

After a long or hard run, 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 runner 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.

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.