If you’ve spent time on our site, you probably know we’re serious about eating soon after a workout. The term “hangry” exists for a reason — and we’ve felt it. If we don’t eat shortly after training, moods can sour fast. Lyssie and Tammy have learned to respect each other’s post-workout routine, and because we’d rather not make enemies, we don’t waste time before refueling.
It’s not just mood that suffers when we delay eating. After a few times of waiting too long following a workout (or even after a meal), we learned that skipping a timely source of protein leaves us with a gnawing hunger that lingers all day. No matter how soon the next meal comes, it’s hard to feel satisfied unless we had enough protein earlier. As registered dietitians, we stress the importance of protein at every meal for fullness, and we also recommend eating within 30 minutes after exercise—especially intense sessions—when the body is most receptive to refueling muscles.
Getting enough protein is often the harder part, especially when you’re on the go or worried about perishable protein-rich foods sitting unrefrigerated for hours. Foods like chicken, fish, yogurt, cheese, and eggs can spoil if left out too long. Many clients — and we ourselves — reach for Greek yogurt because it’s an easy, protein-rich option, but yogurt isn’t always practical for a gym bag or long days away from a fridge.
Here are a few recipes you may enjoy:
Microwave Peanut Butter Chocolate Chip Cookies
Green Warrior Weight Loss Smoothie
Baked Apple
Cucumber Blueberry Water Flush
Lemon Ginger Turmeric Tea “Detox”
Lemon Ginger Detox drink and Vitamin C Infused “Detox” Water
When Vital Whey sent a sample of their protein powder, we were eager to try it. We’d heard great things: the powder comes from cows that are grass-fed and graze year-round on pastures. It’s GMO-free, hormone-free, and free of pesticides and unwanted chemicals — qualities that align with our preferences.
The container we received was Vital Whey’s plain, unflavored protein powder. As two veggie-loving registered dietitians with serious sweet teeth, we hadn’t experimented much with unflavored protein before and were a bit skeptical that we would enjoy it.
Of course we had to do the classic quick taste test: wet a finger, dip it in a little powder, and taste. To our surprise, it had a light, pleasant flavor even unsweetened. We mixed it into a smoothie and it blended into a creamy, delicious drink that we loved.
We’re always creating simple, portable smoothies, and this unflavored Vital Whey powder (85 calories and 16 grams of protein per scoop) quickly became a new go-to. Our taste buds, stomachs, and muscles were all happier.
Purple Power Protein Smoothie
Makes 1 serving (about 16 ounces)
Ingredients
1/4 cup unsweetened vanilla almond milk
3/4 cup water
1 scoop Vital Whey unflavored protein powder
1/2 cup frozen blueberries
1/2 medium frozen very ripe banana (freeze once brown spots appear)
2 pitted dates (or prunes)
1/2 cup ice
Dash of cinnamon, optional
1/2-inch piece of peeled ginger, optional
Directions: Blend all ingredients together until smooth. Makes one 16-ounce serving.
Nutrition facts per serving: 217 calories, 2 g fat, 1 g saturated fat, 18 g protein, 34 g carbohydrates, 5 g fiber, 76 mg sodium
- Makes 1 serving (about 16 ounces)
- 1/4 cup unsweetened vanilla almond milk
- 3/4 cup water
- 1 scoop Vital Whey unflavored protein powder
- 1/2 cup frozen blueberries
- 1/2 medium frozen very ripe banana
- 2 pitted dates (or prunes)
- 1/2 cup ice
- Dash of cinnamon, optional
- 1/2-inch peeled ginger, optional
- Blend all ingredients together until smooth. Makes one 16-ounce serving.
We partnered with Vital Whey for this sponsored post.
