Swim, Bike, Run, Eat: The Complete Guide to Fueling Your Triathlon

If you’re trying to get extra calories (as in the high-calorie shakes), add a high-calorie protein powder that includes carbohydrate and protein because those contain more calories than whey isolate protein powder. Also, If you are not a vegetable lover, you can experiment with mixing spinach into the smoothies with fruit.

If you’re looking to reduce calories, you can opt for skim (fat-free) milk. If you’re lactose intolerant, you can substitute Lactaid milk for regular milk for an exact protein and nutrient exchange minus the lactose. If you have a milk allergy, you can sub out milk for soy milk for similar protein and calories. However choosing milks such as rice, almond, and coconut do not provide the same protein as regular milk, so you need to add more protein powder (soy, hemp, pea, egg white, etc. ) to get in adequate protein. If you would like to get more carbohydrate and a little less protein in your smoothie, you can sub 100 percent fruit juice for milk.

• 1 cup (236.6 ml) 2 percent milk
• 1 scoop whey protein powder
• 1 banana
• 1 tablespoon (20 g) honey
• 1 tablespoon (16 g) peanut butter