Ohhhh protein. You little devil, you.
Protein is the new black. Everyone and their brother is crushing on paleo shmaleo granola and high-protein pancakes and flourless protein chickens.
Wait what? Did you know that the optimal amount of protein post-workout for adults is 25-30 grams?
It's definitely important to consume protein after you workout. Why, you ask? Because resistance training (lifting weights) actually breaks down your muscle fibers. The amino acids in protein help repair and rebuild that tissue. If you don't refuel with adequate protein, you'll just keep breaking down the muscle.
Of equal importance is Mr. Not So Popular, AKA carbohydrates. When you exercise, you deplete your energy in the form of glycogen stores. Since your brain uses glycogen for fuel, your body will actually break down muscle tissue and use that for fuel if it doesn't have enough carbohydrates. Not good, my friends!
We also don't want to go super high-fiber or high-fat when it comes to post-workout food, since that will slow digestion and increase the time it takes for the protein to reach the muscle.
I've been loving organic unsweetened soy milk not only for the delish creamy flavor, but also because it provides eight grams of plant-powered protein for my post-workout pleasure!
Minimally processed soy foods like organic so ymilk, tempeh, tofu, miso, and edamame are an excellent addition to any diet. Several epidemiological studies suggest that soy can help reduce the risk of breast, colon, and prostate cancer thanks in part to the soy's polyphenic compounds called isoflavones. In fact, an analysis of 14 studies published in the American Journal of Clinical Nutrition demonstrated that increased intake of soy resulted in a 26% reduction in prostate cancer risk.
Soy also has a beneficial effect on the risk factors for cardiovascular disease including lowering triglycerides, total and LDL (bad) cholesterol levels, increasing HDL (good) cholesterol and the ratio of HDL/LDL cholesterol.
This smoothie has everything you ever need in life, PLUS it tastes like a dreamy oatmeal raisin cookie! I usually sweeten my smoothies with dates, but I thought it would fun to change it up with raisins, wrinkles and all. Though this smoothie is perfect post-workout, it's also delish any other time of day.
Like for breakfast, lunch and dinner.Print
An oatmeal post-workout smoothie packed with plant-powered protein!
- 1 cup Silk unsweetened organic soymilk
- 1 large overripe banana, sliced and frozen
- 3 tbsp old-fashioned oats
- 2 tbsp raisins
- ¾ tsp cinnamon
- ¼ tsp vanilla extract
- 1 scoop protein powder
- Place all ingredients in a blender and blend until completely smooth and creamy.