Specialized summer smoothies

Summer is the perfect time to perfect your smoothie making skills.

The combination of yogurt, fruit and milk provide a refreshing and hydrating drink in the heat and a healthy source of energy after exercise in the sun.

Aim for at least three food groups in your smoothie — fruit and dairy groups are easy, including a third can be more difficult.

A handful of spinach or frozen cooked sweet potato can be a good place to start. Try blending in a small portion and slowly increase as you get accustomed to the taste. Or enjoy your smoothie with a handful of nuts or slices of deli meat or beef jerky on the side.

Remember that cow’s milk has the proportions of quality protein your body needs to refuel after exercise … plus a few extra splashes of milk in your blender will help make your smoothie easier to drink. Follow the tips above to create your own favorite flavor.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.