by Brooke Schohl, MS, RD, CSSD, METS II

A smoothie is a quick way to get some calories in when short on time! I encourage my clients to consume a maximum of one protein shake per day and focus the rest of the day on getting protein from food sources. And by no means is a daily protein shake a requirement for endurance athletes.

When building a smoothie, be sure to have all macronutrients represented – a carbohydrate, a fat and a protein. This will help to keep blood sugar stable as well as energy levels. Here is one of my favorites:

  • 1 scoop whey or vegetarian protein powder (protein)
  • 1 banana (carbohydrate)
  • ½ avocado (fat)
  • 2 T chia seeds (fat)
  • 1-cup fresh spinach

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. For more information on services and offerings, visit her website at