As a runner, it is common knowledge that carbohydrates are an important part of fueling your body. However, protein often gets forgotten… yet it is equally as important. Protein helps aid muscle recovery after a workout. It helps repair the broken down muscle fibers (from a hard run or workout).
It is important to get the full benefit of protein’s power packed punch post workout. To do this sports nutritionists recommend getting 10-20 grams of protein within 30 minutes of finishing a run (or workout). This is the optimal time to refuel your body (and muscles) as they are the most receptive to the protein at this time.
Studies have shown that how much protein you consume post workout is equally important as well. 10-20 grams of protein post workout is ideal.
Don’t forget about the importance of hydrating and those precious carbohydrates post run (they are important too!). Nutritionist say to aim for a 3:1 ratio for your post-run meal, especially when you have run for an hour or longer.
For my post long run fuel, I like tor each for things that are easy. The last thing I want to do is stand in the kitchen making a gourmet meal. I am often hungry and my body is craving the nutrients post workout… quick! No one likes a Hangry Runner!
My favorite go to post workout fuel is a protein shake. I enjoy mixing my favorite protein powder with Silk Original Soymilk because of its 8 grams of heart-healthy, plant-powered protein for a smooth and delicious taste. No other dairy-free milk brand gives you more protein! Winning!
I love the smooth texture of Silk products so much so that I can just add the Soymilk and my protein powder in my blender bottle, shake, and enjoy!
When I have a bit more time and want to add variety to my post workout shakes I enjoy whipping up a Strawberry Banana Smoothie post workout.
Post Workout Strawberry Banana Protein Smoothie
1 scoop Protein Powder
1/2 cup Greek Vanilla Yogurt
1 Medium Banana
1 cup fresh (or frozen) strawberries
1 cup Silk Soymilk
Remember, every time we workout we are actually breaking down muscle fibers. It is very important that we rest and refuel to build those muscles back up… so we can tackle our run (workout) the next day stronger and faster than before! Protein is important!
Visit the Silk Soy Website to grab your own coupon to reap the benefits of post-workout protein fuel!
What is YOUR favorite post-workout way to refuel with protein? Have you tried Silk Soymilk?
This conversation is sponsored by Silk. The opinions and text are all mine.
Shop with Me Mama (Kim) says
That strawberry smoothie sounds and looks really good! I have always enjoyed Silk products.
Robin Rue (@massholemommy) says
I definitely do not get enough protein in my diet. In general. I need to be better about that.
Liz Mays says
Silk would make the protein boost a lot easier than a powder mix because it tastes so good. Great idea to make a smoothie with it.
Jessica says
Before getting pregnant, I worked out and made sure I consumed plenty of protein afterwards for recovery. Now I need the protein for a healthy pregnancy.
Jennifer @ Mom Spotted says
When I was running (out on injury) I loved running right before dinner. It was a great way to get come back to a good high protein meal.
Jeannette says
I make all my post workout smoothies with Silk! It’s a great way to boost your protein intake and it tastes great!
Deborah @ Confessions of a Mother Runner says
Bananas and strawberries are my go to’s for smoothies. Being a vegetarian I try to really pay attention to post workout protein.. I haven’t used the silk in my smoothies yet.
AJ @ NutriFitMama says
I love protein shakes and smoothies after a workout. Love strawberry smoothies also 🙂
Wendy@Taking the Long Way Home says
Silk is a staple at my house. My oldest son is allergic to dairy, and he’s been drinking soy milk since he was a toddler. I put the chocolate soy milk in my coffee!
Ivanna says
You are so right protein is important. I love having it in the morning it keeps me full all day. I haven’t tried this milk but it sounds like a good way to get plant protein.
MCM Mama Runs says
I don’t like the flavor of soy milk, so I usually use either dairy milk or nut milk after a run. I’m a huge fan of chocolate milk – protein, liquid, and reward for running all wrapped up in one glass LOL.
Ange @ Cowgirl Runs says
I’ve become super focused on upping my protein, especially after a workout. I’ve noticed that I seem to recover quicker and am less sore when I’m good about getting the protein in me right away.
Coach Henness says
Oh, I never forget protein! Haha. Post workout smoothies are the bomb! As the weather warms up I’m so looking forward to increasing my smoothie frequency. 😀
Courtney @ Eat Pray Run DC says
i think i’ve been a bit protein deficient so i’ve been working on it. your post is very timely for me!
Rebecca Jo says
I’m a vegetarian so I have to really watch my protein.
I love SILK products but I haven’t seen this protein milk out yet. I’ll have to keep my eyes open for it.
Sam @ PancakeWarriors says
Yes protein is so important!! Love this easy recipe – and strawberries – I’m all about those right now! What a tasty way to recover!
Avry says
Love the smoothie recipe. I actually tried it this morning. I use Silk milk almost daily in my smoothies 🙂
Jen @ Pretty Little Grub says
Chocolate milk is always my favourite post race recovery. Often I’ll mix in into a smoothie with peanut butter, banana and spinach. So yummy!
Jen @ Pretty Little Grub says
My favourite post run is chocolate milk. I’ll often mix it up in a smoothie with banana, spinach & peanut butter. So yummy!
Stephanie (@FitMomTraining) says
I haven’t seen this yet but as a veggie, I need my protein and working out and running, I need a LOT of it! My post-workout smoothie is usually almond milk, coconut water, dates, cacao nibs, cashews, almond butter, vanilla protein powder and if it’s a long run day, a few splashes of agave. It sounds weird but it tastes like a milkshake. So good!!
Tricia @ MissSippiPiddlin says
I get my protein from either a bar or added into my shake. I’m pretty good about my daily intake but where I fail is when to take it. I’ve got to do better about this. Thanks this some great info!
Kathryn @ Dancing to Running says
I love including strawberries and bananas in my smoothies. Such a delicious combination!
Crystal says
I’m not a runner, but I still appreciate the importance of good protein. That shake sounds like a great way to end a workout.
GiselleR @ Diary of an ExSloth says
I usually just drink protein powder with water right after a workout. Then, depending on the time of day have a protein heavy breakfast/dinner. I used to do smoothies, but the protein powder made them too sweet.
RFC says
Wooo! No Meat Athlete here, I love using plant based milks, like soy, in my smoothies too!
lisa says
I take a protein shake every day after my workout. It is so important in building muscle tissue.