A little protein after workout….

So, the last few weeks I haven’t done any (post worthy/vigorous) workouts.

Bummer, eh!

It’s all good.

Last night, I got back into it. Since I haven’t done anything in the last 2 weeks, I thought I would just do the Level 1 Jillian Michael’s DVD – 30 Day Shred. While it was a nice workout to start off with, I found myself wanting more. I guess taking two weeks off from vigorous workouts didn’t have an effect on the type of workout I want.

So, tomorrow… I bump it up a notch.


I usually play summer soccer and indoor (winter) soccer but didn’t get the chance this past winter since my husband was away for 7 months.

Soccer is my number 1 thing to do – I grew up playing soccer….started when I was 5 … it’s in my blood! lol I’ll just say, that I’ve played soccer for just over 25 years…that doesn’t sound so bad now does it? I’ve played at many levels; community soccer in the beginning but mainly Tier 1 (competitive) soccer for most of those years. I played in Jr. High and High School but decided not to play in University (something I regret today).

To this day (okay, last summer), I played in a competitive women’s league all summer (May – August) and sometimes we played up to 3 tournaments on top of our league games. During those tournaments is when I would watch what I would eat and drink. As in 3 full meals, snacks, tones of water, Gatorade and protein after every game. We’d play for 90 minutes a game and sometimes up to 5 games in 3 days. Talk about sore muscles!

Normally, I would eat a CLIFF bar after a game on the way home to get a little protein/energy back in and refuel.

Reason for protein after a workout: my personal experience and own learnings

  • protein helps repair the tears in your muscles that you just endured during your workout; helps you feel less sore the next day/recovery
  • to consume protein within 30 minutes of your workout
  •  There are two basic types of recovery. The first is the restoration of fuel supplies–the carbohydrates and fats that supply energy to the working muscle.
  • The second is adaptation, in which the structure and metabolic processes of the muscles are rebuilt and reinforced to be stronger and more efficient.


So last night after my workout, I was craving a Banana.

Yeah, I know, WHO craves a banana?

Apparently, I do.

So I thought, I should pair it with some protien….yogurt maybe?

Nope, I went for ICE CREAM! (Whoops!)

Then decided on a Banana Split with chocolate syrup too!


Clearly I was not!

But it was dam good! Ha ha !

(I’m not recommending ice cream as an after workout protein snack)


On a serious note, I usually have my favourite yogurt and blueberries after a work out these days Or chocolate Soy Milk. You can see what I mean in this post here.

What do you eat after a workout/exercise/tournament ?

Please note, I am not a doctor, nurse or nutritionist. These are my own thoughts and experiences. Please consult your own doctor on nutrition and fitness.

6 thoughts on “A little protein after workout….

  1. Lately, after my long runs I am making sure to eat a ww bagel with pb and banana and am drinking some coconut water with fruit juice (cause I don’t really care for the taste of it) – after a shorter run I usually have a smoothie with banana and/or other fruit and some protein powder and often chia too. I think protein is really important, too.

    My husband likes chocolate milks so he sometimes has that and a banana after a shorter run.

    • I’ve never tired coconut water. My husband likes it but I’ve never got into it. Might have to check it out. I find chocolate milk after a workout is quick and easy – that’s one reason why I drink it after my work out.

    • I’ve never tired Coconut water – my husband likes it. But I haven’t gone that route before – might have to put that on the list of things to do soon! I like chocolate milk after a run because it’s quick and easy.

  2. Haha love your sundae! My high school cross country coach actually told me ALL THE TIME to eat ice-cream during the season to help me keep weight on and get a little dose of protein and calcium while doing so. Umm…don’t mind if I do?

    These days, my workouts tend to fall just before dinner so I typically just refuel with that.

    • Yikes – looks like I need to limit my ice cream intake! Not wanting to put on the weight 🙂 But it was such a nice treat after the work out. We don’t always have ice cream in our house, with my husband being a vegan and I lactose intolerant – it’s kinda of a special treat every once in a while.

  3. Pingback: Quick Work Out & Rewards « Piper's Run

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