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You are here: Home / Nutrition / 5 Tips To Increase Your Protein Intake Post Workout

5 Tips To Increase Your Protein Intake Post Workout

May 20, 2015 By Toni Church

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Protein is an important nutrient that helps repair and rebuild muscles and tissues.  Many experts recommend taking in at least 10-20 grams of protein after a workout to help repair exercise induced muscle damage.  When I am regularly taking in protein 15-30 minutes after a workout or run I definitely recover better than when I don’t.  The problem is finding ways to get that 10-20 grams of protein in after a workout, which is not always easy.  I like to have items on hand that I can use to easily whip a quick post workout meal and having items like Silk Soymilk (which contains 8 grams of protein per cup) stocked in my fridge definitely helps!!  Check out all my tips for increasing your protein intake post workout below:

5 Tips to increase your protein intake post workout

Check out Running, Loving, Living’s 5 Tips for increasing your protein intake post workout featuring @LoveMySilk :

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  1. Stock easily accessible high protein items in your pantry and fridge.  I always stock Silk Soymilk, hardboiled eggs, tuna and protein bars for easy post workout meals.
  2. Plan out your workouts and post workout meals.  When I plan out my workouts I also plan out my post workout meal.  This makes it easier for me to follow through and not skip out on my post workout meal. 
  3. Make a post-workout shake with Silk.  Silk Soymilk is amazing in shakes, see my recipe below.
  4. Add Silk to granola, cereal or oatmeal.
  5. Make your post workout meal a priority.  Just like work and working out is a priority, your post workout meal should be one too.  When you look at it as a priority you are more likely to include it in your post workout routine.

Silk Chocolate Post Workout Shake Collage

As you can see I love using Silk in my post workout meals!  Silk is a dairy-free and contain 8 grams of heart-healthy, plant-powered protein (more than any other dairy free brand) and a smooth delicious taste.  The best part is that since Silk is plant-based, it’s naturally low in saturated fat and has no cholesterol!  Silk is also certified non-gmo.  You can head on over to silk.com/lovesoymilk to grab a coupon to try Silk out for yourself and to see why #ILoveSilkSoy.

Tell me your tips for increasing your protein intake post workout!!!

This conversation is sponsored by Silk. The opinions and text are all mine.

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Filed Under: Nutrition Tagged With: protein, Silk Soymilk

About Toni Church

My name is Toni and I am a mother, wife, runner, blogger and RN originally from Long Island. I now reside in Tampa Bay. I blog about running, health, fitness and my life. Follow my journey as I run, love and live my life to the fullest.

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Reader Interactions

Comments

  1. Deborah @ Confessions of a Mother Runner says

    May 20, 2015 at 7:22 AM

    It is sometimes hard to try to find enough vegetarian protein to eat after a workout. I tend to turn to eggs and yogurt a lot.
    Deborah @ Confessions of a Mother Runner recently posted..Why I Coach Girls On The RunMy Profile

    • Toni Church says

      May 30, 2015 at 9:05 AM

      Yes eggs are definitely a go to for me!

  2. Bri says

    May 20, 2015 at 8:19 AM

    I love having a bit on my oatmeal in the morning with some soy yogurt! Easiest way to add protein to my breakfast.
    Bri recently posted..#WorkoutWednesday: 30-minute total body workoutMy Profile

  3. Jenn says

    May 20, 2015 at 8:26 AM

    Great tips! I struggle to get protein in (I just don’t love it), so it’s important to remember to keep easily accessible foods on hand.
    Jenn recently posted..disney dream: let’s sail away with mickey!My Profile

  4. Wendy@Taking the Long Way Home says

    May 20, 2015 at 8:29 AM

    I actually put chocolate soy milk in my coffee! Silk is the only brand that seems to sell chocolate, so it’s my go-to….
    Wendy@Taking the Long Way Home recently posted..Interview with Dimity McDowell Davis: Another Mother RunnerMy Profile

  5. Nicole @ Fitful Focus says

    May 20, 2015 at 8:31 AM

    I usually nibble on a Health Warrior bar or a protein shake (protein powder and water). I have seen a huge difference in my recovery time since fueling up directly after a workout. Great tips!
    Nicole @ Fitful Focus recently posted..Blend Retreat Recap – Day 3My Profile

  6. Kathryn @ Dancing to Running says

    May 20, 2015 at 9:48 AM

    Its so easy to turn to non-protein options, especially when you’re starving after a long run, but protein is definitely what we all need to turn to. Thanks for the reminder!
    Kathryn @ Dancing to Running recently posted..Recent Additions to My PlaylistMy Profile

  7. Courtney @ Eat Pray Run DC says

    May 20, 2015 at 6:08 PM

    getting enough protein as a runner is definitely important. i’m not a fan of soy milk but i always make sure to get my protein from other sources 🙂
    Courtney @ Eat Pray Run DC recently posted..The One Hour Track RunMy Profile

  8. MCM Mama Runs says

    May 20, 2015 at 7:11 PM

    I don’t like soy milk, but I’ve gotten much better about finding other protein options after a workout. Glad you found something that works for you!
    MCM Mama Runs recently posted..Fit Foodie 5K WeekendMy Profile

  9. Sue @ This Mama Runs for Cupcakes says

    May 20, 2015 at 9:39 PM

    I either have a protein bar such as a Quest bar or a protein shake immediately following a workout!
    Sue @ This Mama Runs for Cupcakes recently posted..4 Ways to Protect Your Family from the Sun this Summer: Melanoma Awareness and a discount!!My Profile

  10. Patty @ Reach Your Peak says

    May 20, 2015 at 10:04 PM

    Great tips! I should make hardboiled eggs in advanced but I only like them when they are hot! I should really make my own protein bars to have on hand too. Jess of Blonde Ponytail has a good recipe that I made once…will have to get back into making those! I never looked at how much protein is in my Silk almond milk, probably similar. 9 grams is pretty legit!
    Patty @ Reach Your Peak recently posted..How To Increase Your Instagram Followers in 24 HoursMy Profile

  11. rachel says

    May 21, 2015 at 9:56 AM

    Great tips! I love Silk products! 🙂 Thanks for sharing.
    rachel recently posted..Learning About Going Gluten Free with Udi’s Gluten FreeMy Profile

  12. Amy @ Running on Faith and Coffee says

    May 21, 2015 at 12:12 PM

    I just jumped up, got my vitamix out and made this when I read your blog post! It’s so good. I used Silk Almond milk but still, yum yum! Thanks!
    Amy @ Running on Faith and Coffee recently posted..2015 Marion Arts Festival Half Marathon RecapMy Profile

  13. Sandra Laflamme says

    May 21, 2015 at 11:26 PM

    I always have hardboiled eggs on hand and tuna too! I love whipping up curried egg salad after a good hard workout!
    Sandra Laflamme recently posted..Rainbow Chard Chia Smoothie Recipe and Salba Chia ReviewMy Profile

  14. Safari @ Tri-ing To Run Boston says

    May 22, 2015 at 11:06 AM

    I really need to do better with recovery. I love drinking chocolate milk but it’s so hard for me to drink something that “cost” me so much…points wise. I typically recover fairly quickly…I wonder if that means i’m not working hard enough or I’m just blessed. 😉
    Safari @ Tri-ing To Run Boston recently posted..Pitch Perfect 2 – Free Movie Ticket #RockYourLegsMy Profile

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Hi! I’m Toni

My name is Toni and I am a mother, wife, runner, blogger and RN originally from Long Island. I now reside in Tampa Bay. I blog about running, health, fitness and my life.

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