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
Oatmeal Cinnamon Raisin Protein Smoothie
- Prep Time: 5 mins
- Total Time: 5 mins
- Yield: 1 1x
- Category: Drinks
- Method: Blender
- Cuisine: American
- Diet: Vegan
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.
This is a delicious and refreshing protein smoothie! I love the spicy kick that the cinnamon gives oats blended perfectly until smooth and I don't care for over ripened bananas so I used one that was still firm and brightly yellow and along with the raisins it was perfectly sweetened to my taste buds. I will definitely be adding this to my normal post workout regiment.
I just made this and daaaaaaaamn woman,this is good! Love it! Thank you 🙂
YUM. I love oatmeal raisin.
How soon after working out should one consume protein? I'm starting to get more serious about weight lifting and want to be sure I will see results.
You should consume protein within an hour after working out!
Looks so good! Can't wait until this cold weather goes away so I can get back into smoothie season 😉
Lacey @ Runs and Roses says
Yum! This looks so good, I've actually never put oats in a smoothie before but I'll have to try it out!
They're a great add-in!
Ashley Southard says
Alexis.. I have to say your photography game in on point! You can totally see a difference from when you started.. I love it!
You're so sweet 🙂 Thanks Ash!
Alysia @ Slim Sanity says
Informative post, and a delicious recipe! Thanks, darlin'! 🙂
Amazing! I love cookies…and I love smoothies. Definitely making this ASAP.
Cookies + smoothie = heaven.
Hannah @ CleanEatingVeggieGirl says
I'm obsessed with the fact that you added raisins to this!! And to think I used to hate them as a child... 😉
It's EVERYTHING! I don't love raisins by themselves but they're great for sweetness in smoothies!
I absolutely love posts like this, girl! You have so much knowledge about proper nutrition, and I love learning from your expertise. In the past, I haven't paid attention to the types of foods I should be eating before/after workouts, and as a result, have gotten achy/bloaty belly syndrome..but now it's all coming clear! Thanks for the delicious bevvie, m'dear!
Hehehehe thanks mah lady! This is totes THE post-workout bevvie 🙂 Enjoy!
Tara | Treble in the Kitchen says
Yum! Looks like an amazing flavor combo!
It sure is! You really can't go wrong with cookie-flavored things.
Marisa @ Uproot from Oregon says
I love that you're talking the pros of soy - I love soymilk more than almond milk most days and I feel like almonds get all the glory!! This smoothie looks perfectly slurpable after a run - I can imagine those little raisins sweetening it up. I even have Skoop on hand so it's a must 🙂
Almonds really do get all the glory. They're so trendy these days! So awesome that you have Skoop, too.
Yummmm this sounds so delish! Can't wait to try. Btw Id personally love to know more about your recent presentation and what foods to eat pre and post working out! 🙂
I'll keep that in mind, dear!
She Rocks Fitness says
YUMMY!!! And thanks for all the nutritional information on protein...It always help to know this stuff! You ROCK lady! XOXO
YOU ROCK!!!! Mwah.
Thanks for the protein lesson. This smoothy looks delicious.
You're so very welcome! Enjoy!
Love this recipe! Any replacement for the protein powder or could you just leave it out? Thanks!
Thanks, Amanda! You can totally leave it out.
Thank you for the recipe and for talking about the proper amount of protein that is actually needed post workout. A good protein rich smoothie will do the trick and it is my fave way to refuel post-workout!
You're welcome! No need to eat allll the chickens 🙂