I have been downing the smoothies with protein now that it is winter and I have been lifting more. I was lifting about 1-2 times a week, now I have increased that to 3-4 times, mostly high reps. The secret of a smoothie is the banana, frozen fruit, juices (OJ, Cran, Pomegranate), yogurt, soy and/or whey protein. I usually drink one after visiting the gym. Typical workout week:
Monday: Swim, lift
Tuesday: Bike, yoga
Wednesday: Swim, lift, Run (elliptical)
Thursday: Bike, yoga
Friday: Long swim, Run (elliptical)
Sat: Long Bike
Still having a slight pain in my Achilles Tendon so I am still not running.