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.

LOW-CALORIE COOLER
1/2 cup unsweetened almond milk
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1 kiwi, sliced
1/2 banana (preferably frozen), sliced
GOOD FOR YOU Your body doesn't need a ton of nutrients to recover from an easy run. That's why this smoothie uses almond milk—it has nearly half the calories of low-fat milk. Spinach, which has just seven calories per cup, is one of the richest plant sources of iron, a mineral that helps transport oxygen to muscles. Kiwis are high in vitamin C, which increases iron absorption, says Dimmick. Frozen, creamy banana chills the smoothie and offsets the slightly bitter greens. This smoothie contains 128 calories, 28 g carbs, 6 g fiber, 2 g protein, and 2 g fat.

CRUNCHY COFFEE FIX
4 What Is a Healthy Body Fat Percentage
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1 banana (preferably frozen), sliced
2 Kiwi, spinach, and carrots add fiber and vitamins to smoothies
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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.

SAVORY SURPRISE
6 ounces carrot juice
1/4 avocado
1 tablespoon fresh lemon juice
2 ounces water
1 tablespoon freshly grated ginger
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GOOD FOR YOU The carrot juice in this savory smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, R.D., a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavor that, according to a 2010 study in The Journal of Pain, can reduce postexercise muscle pain. Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories. This smoothie contains 161 calories, 23 g carbs, 5 g fiber, 3 g protein, and 8 g fat.

GOOD FOR YOU
1 ounces carrot juice
1/2 THROW IN FATS AND PROTEIN
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1/4 tablespoon freshly grated ginger
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GOOD FOR YOU Greek yogurt and milk provide lots of protein to repair your muscles after long runs. Plus, a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat. Oats are fiber-rich and digest slowly, providing long-lasting energy, says Dimmick. Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise. Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol. This smoothie contains 290 calories, 41 g carbs, 6 g fiber, 22 g protein, and 5 g fat.

MAPLE PUMPKIN PIE
1/2 POUR IN YOUR LIQUID
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1/3 ADD SPICES AND SWEETENERS
1 THROW IN FATS AND PROTEIN
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1/4 teaspoon cinnamon
GOOD FOR YOU Pumpkin is high in fiber and beta-carotene, an antioxidant that protects eye health. Silken tofu lends a thick consistency and (along with soy milk) provides a nondairy source of protein—making them ideal choices for lactose-intolerant runners. Studies show that regularly eating nuts and nut butters (including PB) can lower your risk for developing heart disease and type-2 diabetes. Maple syrup adds sweetness along with compounds that have anticancer properties, while cinnamon "helps keep blood sugar steady," says Katz, "preventing fluctuations in energy levels." This smoothie has 212 calories, 17 g carbs, 5 g fiber, 11 g protein, and 12 g fat.

Mixology Guide
The art of making the perfect smoothie-for-one

1. POUR IN YOUR LIQUID Use four to eight ounces of liquid, such as water (sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.

2. ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce, such as berries, mango, kale, or tomato. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.

3. Running in the Cold Limit to one serving of healthy fats to keep calories in check. Try a tablespoon of nut butter or seeds. Use one serving of protein, like 1/2 cup soybeans.

4. banana preferably frozen, sliced Honey, agave nectar, and other sugars have few nutrients, so use no more than one teaspoon. Add 1/4 teaspoon of ground spices, such as nutmeg or ginger.

5. CRUNCHY COFFEE FIX More ice (1 cup) will give you a thick, milkshake-like consistency, while less ice (1/4 to 1/2 cup) will produce a thinner smoothie. Use less or no ice if you're using frozen produce.

ONE CUP OF SPINACH HAS MORE THAN 100 PERCENT OF YOUR DAILY NEED FOR VITAMIN K AND HALF YOUR NEED FOR VITAMIN A.

EAT BETTER: A few drops of vanilla, orange, peppermint, or almond extract will boost the flavor of your smoothie without adding calories.

CRUNCHY COFFEE FIX: Kiwi, spinach, and carrots add fiber and vitamins to smoothies.