Team Lean Machine Helping you Beat the Heat!!!

Smoothies make ideal post-exercise treats. Depending on where you seek refreshment, though, you could end up with a calorie- and sugar-packed slushy. Get out your blender instead.

"With the right ingredients, smoothies can jump-start recovery by providing carbs, protein, essential fatty acids, electrolytes, and antioxidants," says Marni Sumbal, MS, RD, owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. Pick at least one ingredient from each category of our smoothie builder to create the perfect shake. (To stay lean and fuel your workouts, try Bicycling's Go Faster Eating Plan).

Pour the Foundation

 1 cup milk of choice (adjust amount accordingly). A study in Medicine and Science in Sports and Exercise found that drinking fat-free milk post-workout promotes muscle gain and fat loss.

Reinforce It with Protein

Silken (soft) tofu Provides soy protein and a milk-shake consistency

Ricotta cheese Contains whey protein, which bolsters muscle repair after a ride

Greek yogurt Twice the protein of regular yogurt, for a more satisfying smoothie

Add Sweet Touches

100% pomegranate juice The phyto-nutrients ease muscle soreness

Frozen fruit Most, especially berries, contain high levels of antioxidants

Pumpkin puree Beta-carotene revs up immunity and promotes good vision

Fat it Out

 Almond butter Has calcium, magnesium, and phosphorus for strong bones

Ground flaxseed Supplies a healthy dose of alpha-linolenic acid, an omega-3 fat

Walnuts Heart-healthy omega-3 fats, and magnesium for muscles

Boost Flavor

Matcha Contains 137 times more antioxidants than regular green tea

Spices Offer flavor and powerful antioxidants without the calories

Cocoa powder (natural or raw) Flavonoids for improved endurance

Opt for Upgrades

 Coconut water Low in calories but rich in potassium, an electrolyte lost in sweat

Coffee Speeds glycogen replacement when paired with carbs post workout.

Wheat germ The most vitamin- and mineral-packed part of the wheat kernel Store it in the fridge or freezer to maintain freshness.

Give it a Whirl

 These 5 smoothie recipes incorporate all the ingredients above. To get the most from your post workout nutrition, toss them into a blender and drink up.

 *Nutrition information based on one serving, using nonfat dairy

Green Tea Ginger

 Speeds up metabolism and protects the heart

 •1 cup milk

•1/2 cup coconut water

•1/2 cup silken tofu

•1/2 cup frozen mango cubes

•2 tablespoons walnut pieces

•1/2 teaspoon matcha

•1/2 teaspoon ground ginger

 309 calories, 13g fat, 36g carbs, 4g fiber, 17g protein

Pumpkin Spice

 Boosts immunity and replaces electrolytes

 •1 cup milk

•1/2 cup coconut water

•1/2 cup plain or vanilla Greek yogurt

•1/3 cup canned pumpkin puree

•2 tablespoons walnut pieces

•1/8 teaspoon nutmeg

 292 calories, 10g fat, 30g carbs, 5g fiber, 22g protein

Tangy Raspberry

 Soothes and repairs sore muscles

 •1 cup milk

•1/2 cup pomegranate juice

•1/2 cup ricotta cheese

•1/2 cup frozen raspberries

•1 tablespoon ground flaxseed

•1 tablespoon wheat germ

•1/4 teaspoon cinnamon

305 calories, 5g fat, 51g carbs, 7g fiber, 21g protein

Banana Mocha

 Replenishes glycogen stores and increases endurance

 •1 cup milk

•1/2 cup coffee (cooled)

•1/2 cup plain Greek yogurt

•1 tablespoon almond butter

•2 teaspoons cocoa powder

•1/4 teaspoon cinnamon

•1 frozen banana

 357 calories, 11g fat, 49g carbs, 5g fiber, 23g protein

Blueberry Almond

 Strengthens bones and fights free radicals

 •1 and 1/2 cups milk

•1/2 cup ricotta cheese

•1/2 cup frozen blueberries

•1 tablespoon almond butter

•1 tablespoon wheat germ

•1/4 teaspoon cinnamon

351 calories, 11 grams fat, 44g carbs, 4g fiber, 26g protein

4 Tips for Smoother Smoothie Operation

 Maintain order Liquids first, then the soft stuff, frozen last. Sticky ingredients go in after an initial blend.

 Don't water down Use frozen fruit instead of ice cubes for undiluted, frosty-thick results.

 Blend and gulp Smoothies don't store well. Case in point: Drinks containing yogurt will separate.

Splurge for horsepower The superversatile Vitamix 5200 Standard makes quick work of frozen fruit ($449). If that's not in your budget, opt for the Oster 14-speed blender ($60).

How does an endurance athlete prepare his or her body to operate effectively over a long distance in temperatures higher than they are accustomed to? Three words: Acclimate, Fitness, Hydrate.

 Acclimate

Acclimatization is the act of becoming accustomed to a change in environment. If you are planning on completing an endurance event in an environment different from the one you normally live in, acclimation is very important.

Think about the last vacation you took where you left your state. Maybe you were lucky enough to visit Hawaii or Florida. What is the first thing you noticed when you stepped off the plane? Could you feel the air?

Perhaps the humidity made you feel like you were sweating just standing still. By the time you got to your cab, you were as sticky as the underside of a theater seat.

Now, go run 26.2 miles.

An even more extreme example, and a favorite of heat training experts, is the Badwater Ultramarathon. Badwater is a 135-mile sufferfest through Death Valley in July where the temperatures can and do break 130 degrees Fahrenheit.

Runners arrive in Death Valley sometimes two weeks before the start so that their bodies can begin the difficult transformation needed to survive what probably is the most grueling race on the planet. Not doing so is to openly court failure.

But what if you don’t have the funds to get to your destination race two weeks early? There are ways to acclimate without traveling:

Layering

When you normally go for a run you’ll throw on a tech shirt and some shorts and head out the door. That is great if you want to be comfortable. But to prepare your body for tougher temperatures you may want to consider a long sleeve shirt, then a shirt, and running tights, then shorts. Depending on how hot you’re talking about, a hat and even another top layer may be used.

Please keep in mind this training commandment: Thou shalt ease into acclimation training. Just like you wouldn’t start a running program by running 20 miles, you shouldn’t panic-start an acclimation program by cutting holes in a trash bag and throwing it on over your sweatshirt. Build slowly.

Passive Acclimation

Wear darker, heat-trapping clothing. Roll up the windows in your car and turn on the heater. Don’t use the air conditioning. Again, these should be eased into.

In his book, I’m Here to Win, two-time Ironman Champion Chris McCormack discusses the heat training of a fellow athlete who prepared his body for the brutal Kona oven by setting his treadmill up in his laundry room, closing the door, and putting a bunch of wet towels in the dryer on high.

This was not the only training that athlete did, nor should it be the only training you do. Acclimation is but one aspect of heat training.

Fitness

Aside from sweating buckets alongside a dryer, getting out on the road is also important. General fitness will contribute to how well your body does in the heat.

Just because your race will be 90 degrees Fahrenheit does not mean that all of your training should be done in layers, or in your laundry room. Train in the heat, but recover in a temperature-controlled environment.

If you are out running, either in training or during your event, and you feel tired and need to stop, do not sit and hang your head. The hottest air will be radiating closest to that thick, black tarmac. Putting your head near it will only make you feel worse. Stand up, walk, find some shade and liquid.

Train too much in the heat and your performance will suffer because you will exhaust too quickly to get the cardiovascular benefits. General fitness as well as getting your resting and active heart rate down, will contribute to your body’s ability to withstand and adapt to higher temperatures. A higher heart rate means that your body is burning more calories, and that creates heat.

Hydrate

A calorie is a measure of heat energy. Exercise causes you to burn calories. Burning calories creates heat. As you burn calories, your body heats up. In order to counteract that, you sweat. The more calories you need to burn, the more your body needs to cool off by sweating.

The more you sweat, the more you need to drink to replace all those lost fluids. Bigger bodies, even healthy bigger bodies, burn more calories than smaller ones. Bigger bodies create more heat, which means they need to be better at tracking and controlling their water intake.