The Importance of Adding Protein after a Workout

Oikos Protein Crunch Yogurt

In 2018, one of my goals is to get more protein in my diet after running.  I’m not doing a crazy diet, but integrating more protein after workouts and running.  Earlier in the month, I was given the opportunity to try and work with Oikos Protein Crunch Yogurt.  It timed out well, as it has 17 grams of protein which makes it a good and easy to eat choice.

me running rain

Brief information about the Oikos Protein Crunch Yogurt:

It has 17g of protein, 6g of fiber and no artificial sweeteners.  Most have 18-25 grams of carbohydrates too!  Each yogurt contains a lid with toppings to mix in. 

Oikos Protein Crunch Yogurt

So What are Benefits of Having More Protein Post Workout?

Protein repairs muscle damage.  Any run or workout will cause muscle damage.  It’s important to recover that muscle damage so you can succeed in your next workout or race.

Often times, I have a bad habit of just going on to the next thing after running.  Whether that “next thing” is life or work, I skip this step.  I know not having something to recover is a bad habit, yet time seems to get away from me. This year, I’m focusing on having protein after a workout or run to help repair muscle damage.

Athletes who don’t get enough protein are also at a higher risk of injury.

Having More Protein also Helps with Cortisol.

Cortisol is the “stress” hormone that breaks down muscle.  Last year, when I had my blood taken, my cortisol was an extremely high. Excluding liver cells, cortisol speeds the breakdown of proteins into amino acids.

In short, cortisol provides the body with the energy it requires to combat stress from trauma, illness, and injury.  It’s key for recovery and preventing burn out (something I have rambled on about for months).

How much Protein is Important?

Most runners should strive for 10-20 grams.  Having more protein or saturating your body with protein won’t do your body much good.  One reason I like Oikos Protein Crunch Yogurt is a great option because it contains 17 grams of protein, which fits right in that window.  It has 6 grams of fiber, and no artificial sweeteners.  Plus it tastes good.  It always helps to remember to eat something that tastes good.

Timing is everything and it’s important to eat within 30 minutes of finishing your workout, which is definitely something I have struggled with.  Not because I have a reason, but truthfully I’ve been lazy.   That is an easy problem to fix, you just have to commit!



You can find Oikos Protein Crunch Yogurt at Walmart locations.  Plus right now, there is even an awesome Ibotta Offer!

Thank you, Oikos Protein Crunch Yogurt for sponsoring this post.

Questions for you:
Do you normally eat after a workout?
How do you get protein in?


  1. Thank you so much for this, I have to admit I wouldn’t have thought about fueling up on protein after a workout, but now I’ve read this it makes sense why I see people talking about having a shake after.

  2. have a few of these in my fridge currently daughter uses them to get her energy backafter long shifts

  3. After all that running, I don’t blame you for not wanting to prepare a huge meal. But yogurt is a quick and easy way to get the recommended protein while recovering from your exercise. Plus, the crunch is yummy!

  4. Good article. I believe the maximum amount of protein an adult can utilize in one meal is 25grams. I try and achieve this after every run or workout within about 45 minutes. I’ll try this f I see it in the shops:)

  5. I didn’t know they made protein yogurt! I wish it wasn’t greek yogurt though, the smell really turns me off and I can’t get past that part. I always find eating right after a work out is super hard for me too, it’s like I just worked out why would I eat now?! hahaha

  6. I have this problem too! But mostly because I’m not really interested in eating right after a workout. Need to get more protein in in general for me

  7. This is so true! I find that if I take in a protein shake or something like that after a strenuous yoga class, I won’t be sore in the following days. If I forget, I’m miserable.

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