By Nancy Clark, MS, RD

Smooth Move

A fruit smoothie that includes Greek yogurt, banana, and berries offers plenty of satiating and muscle-building protein as well as the carbohydrates to refuel and replenish after a tough session. As a general rule, your muscles want three or four times more calories from carbohydrates than from protein. If you like the convenience of protein shakes, toss in some carbs.