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It’s frothy-drink season. And while you may be tempted to throw whatever you’ve got lying around into a blender, anyone who has ever choked down a gritty glass of wilted veggies knows there’s more to it than that. We enlisted three athletes to share their best liquid performance boosters.

Recovery Smoothie

Chef: Runner, Sara Hall

“I really like this smoothie after a tough morning workout, when you’re hitting an energy lull but you still have a full day ahead,” says . Research shows that caffeine paired with carbs can prompt your body to store more glycogen after intense effort. This recipe’s combo of milk, nut butter, and oats is the perfect match to replenish depleted muscles, says Nicole Lund, a nutritionist at .��

• 1 cup oats
• 1 tablespoon nut butter
• 1 scoop chocolate protein powder
• 2 tablespoons unsweetened cocoa powder
• 1 teaspoon sugar
• 1 cup coffee
• 1 cup milk
• 2 cups ice 
• Sea salt to taste

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Chef: Snowboarder, Kimmy Fasani

“My morning smoothie sneaks in loads of nutrients and is easy to digest before a long day in the mountains,” says, who owns a bakery in Mammoth, California, with her skier husband, . According to Lund, her recipe is full of vitamins and minerals crucial for proper muscle function.��

• ¼ cup frozen blueberries
• 1 kale leaf
• ½ cup lettuce greens
• ½ cup frozen spinach
• ½ teaspoon fresh turmeric 
• ½ teaspoon fresh ginger 
• ½ scoop protein powder
• 1 cup almond milk
• 1 to 2 cups water

Holistic Health Smoothie 

Chef: Surfer, Ian Walsh

travels the globe competing on the , and his recipe depends on the produce he finds. But he always packs ashwagandha, an herb that boosts recovery. “You get the macronutrients you need, and you’ll promote a strong immune system and decrease inflammation,” says Lund.��

• 1 cup organic strawberries 
• 1 cup organic blueberries 
• 2 frozen bananas 
• 1 tablespoon powdered greens (Walsh likes )��
• 1 teaspoon ashwagandha
• 1 kale leaf
• 15 spinach leaves
• 15 mint leaves
• 1 inch turmeric root, diced
• 1 tablespoon almond butter
• 1 tablespoon almonds, pre-soaked to soften
• 1 tablespoon chia seeds
• 1 tablespoon flax seeds
• 2 tablespoons protein powder
• 1 tablespoon cacao nibs
• 1 cup almond milk