Smoothies are a great way for athletes in training to stay fit and healthy during the summer months. Healing, hydrating, and nutrient dense, these summer smoothies are not only light and refreshing in hot weather, but also refuel the body for maximum performance. And because most of us want to spend more time outdoors in the summer, smoothies provide a quick, easy, and portable way to load up on all that’s good about food without having to waste too much time in the kitchen.

Gabbi Berkow, a New York-based registered dietitian and personal trainer who specializes in sports nutrition, is a fan of including smoothies in your daily summer diet. Berkow says that smoothies are particularly good if you’re looking for a light meal that packs a nutritious punch before and after a tough workout, or a weekend of Spartan racing. And so you don’t get stuck with the same ingredients each time you break out the blender, she suggests these four perfect summer smoothies for fueling fitness.

Simple Summer Smoothies to Load Up Pre (or Post) Workout

Very Berry Protein-Electrolyte Boost Smoothie

“This smoothie is great for before and after workouts, or just if you need an energy boost,” Berkow says. “The berries and banana provide quick-digesting carbohydrates, which replenishes the muscle carbohydrate stores (glycogen) that are used up during exercise. Berries are also rich in antioxidants, which help reduce inflammation and muscle damage after working out.”

Berkow, whose specialization in integrating nutrition and exercise means that many of her clients are athletes seeking advice on optimal fitness, regularly recommends whey protein in smoothies. “Whey protein is key for repairing your muscles after exercise and is the best kind of protein for building muscle,” she explains. “In this recipe, I include the electrolytes packet as it provides additional sodium and potassium to replenish electrolytes lost in sweat after a vigorous workout.”

Prep time takes five minutes max. Blend, drink, and enjoy!

Ingredients

1 packet Trace Minerals Electrolyte Stamina Power Pak Orange Blast dissolved in 8 oz lukewarm water
Trader Joe’s Strawberries and Cream Yogurt, 2 oz (half carton)
1 cup frozen strawberries (about 7 strawberries)
¾ cup Trader Joe’s Berry Medley frozen berries
¼ tsp ground cinnamon
1 scoop Bluebonnet whey protein powder (2 scoops for men) (use pea protein if you are lactose intolerant)
½ frozen banana

Nutritional Information

Calories: 179
Total fat: 3.1 g
Saturated fat: 1.4 g
Polyunsaturated fat: 0.0 g
Monounsaturated fat: 0.0 g
Cholesterol: 32.5 mg
Sodium: 113.4 mg
Potassium: 251.9 mg
Total carbohydrate 27.8 g
Dietary fiber 4.8 g
Sugars 16.6 g
Protein 26 g with 1 scoop protein powder (52 g with 2 scoops)

Chocolate Peanut Butter Banana Meal Replacement Smoothie

“This creamy, chocolaty smoothie can be used before or after workouts, and is an awesome meal replacement if you want something light during the hot summer weather,” says Berkow. “The peanut butter provides good fat to keep you full, the banana and honey provide quick-digesting carbs to energize you before you work out or replenish your muscle carbohydrate stores after, and the whey protein helps your muscles repair and build.”

A lifelong dancer and avid exerciser herself (follow her on Instagram @gabbiberkow for sweet fitness tips), Berkow also notes that bananas and almond milk are excellent providers of potassium, an electrolyte lost in sweat.

Ingredients

6 ice cubes
1 cup almond milk
1 banana
1–2 scoops chocolate whey protein powder (1 scoop for women, 2 scoops for men) (use pea protein if you are lactose intolerant)
2 Tbsp peanut butter
1 Tbsp honey
1 tsp unsweetened cocoa powder, or more to taste

Nutritional Information

Calories : 561
Total fat: 22.8 g
Saturated fat: 7.0 g
Cholesterol: 60 mg
Sodium: 341 mg
Potassium: 1,041 mg
Total carbohydrates: 66.6 g
Dietary fiber: 6.2 g
Protein: 30.9 g
Sugars: 46 g
Vitamin A: 537 IU
Vitamin C: 11 mg
Calcium: 313 mg
Iron: 1 mg
Thiamin: 0 mg
Niacin: 8 mg
Vitamin B6: 1 mg
Magnesium: 120 mg
Folate: 61 mcg

Hydrating Green Smoothie

“This is a perfect smoothie for when it gets really hot and you need hydration before or after a run or workout,” says Berkow. “Honeydew is delicious and packed with vitamins and water, but it also has a potassium content comparable to that of a banana. Cucumber, of course, is one of the most hydrating fruits you can consume, and again contains many essential nutrients including vitamins A and C as well as copper and manganese.”

She adds spinach since it’s a way to get green veggies in without any bitter taste and is an excellent source of vitamin K, vitamin A, vitamin C, and folate. “The mint leaves in the smoothie are also cooling, and I like to add lime because it’s hydrating and adds a great tangy taste to the smoothie.”

The whey protein in the smoothie helps you repair and build muscle after a workout, and the chia seeds are an awesome source of omega 3’s, which help reduce inflammation and even help to build muscle.

Ingredients

1 cup chopped honeydew melon
1 cup sliced cucumber with skin
Handful of fresh mint leaves
2 cups of fresh baby spinach
Juice of half a lime
1 scoop vanilla whey protein powder (2 scoops for men) (use pea protein if you are lactose intolerant)
1 Tbsp chia seeds

Nutritional Information

Calories: 280
Fat: 0.3 g
Protein: 36 g
Total carbohydrates: 50.6 g
Dietary fiber: 6.2 g
Iron: 180 mg
Potassium: 1,041 mg
Calcium: 100 mg
Vitamin A: 1,890 mg
Vitamin C: 1,670 mg

Gabbi’s Favorite Post-Workout Smoothie

“This is my go-to smoothie after I work out,” says Berkow. With whey protein for muscle development, berries for quick-digesting carbs, a host of healthy antioxidants, and spinach for added green goodness, “this smoothie is a perfect combination for fueling fitness while providing an awesome taste!”

Berkow includes almond milk for additional fluid and electrolytes. She also notes that, “This smoothie has almost 1,000 mg of potassium—almost a quarter of your daily needs! I add only one scoop of all-natural almond butter for a little monounsaturated fat to reduce inflammation and keep you full, but not enough to really slow the digestion of the protein and carbs—since you want protein and carbs to go right to your muscles before or after a workout.”

Ingredients

1 scoop vanilla whey protein (20–30 g; 2 scoops for men) (use pea protein if you are lactose intolerant)
1 cup blueberries (raw)
1 cup whole strawberries (raw)
1 cup spinach
1 Tbsp all-natural almond butter
8 oz unsweetened vanilla almond milk
Ice cubes

Nutritional Information

Calories : 381
Total fat: 12 g (5 g monounsaturated, 2 g polyunsaturated, 1 g saturated, 0 g trans fat)
Cholesterol: 15 mg
Sodium: 269 mg
Potassium: 914 mg
Total carbohydrate: 40 g
Protein: 33 g
Vitamin A: 68%
Vitamin C: 179%
Calcium: 68%
Iron: 18%

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Siobhan Colgan

Siobhan Colgan is a freelance writer based in Madrid and a contributor to Spartan Fit!