Post-Workout Recovery + The Importance of Protein

This post is sponsored by Blue Harbor Fish Co.®. 

I am always looking for ways that I can improve my post-workout recovery efforts so that I can take the best care of my body.

Some of my regular post-workout recovery activities include:

• Stretching immediately after my workout as well as yoga as a regular part of my overall workout mix
• Self-myofascial release with balls and foam rollers
• Attention to hydration including electrolytes when needed
• Getting at least seven hours of sleep
• Taking active rest days like walks with Finn and the pups after hard workout days
• Hot showers and baths, using soaking salts when I’m extra sore/fatigued

There’s one more key element in my post-workout recovery and that’s NUTRITION! I try really hard not to go longer than an hour after a tough workout without eating a protein-packed meal. Why?

Well, exercise often results in a breakdown in muscle protein so consuming an appropriate amount of protein after your workout helps to give your body the amino acids needed to repair and rebuild these muscle proteins. It also creates a base for new muscle tissue to be built.

How much protein should you eat post-workout? As a general guideline I aim for about 20 grams in my post-workout meal. That number might seem high but I promise it’s super doable.

One of my go-to foods for quality, easily digestible protein is Blue Harbor Tuna Pouches. I get 20 grams of clean, nutritious protein for about 100 calories in just one 3-ounce pouch! 

You’ve heard me talk about this brand multiple times before because it is my number one pick for canned or packet tuna and salmon. At Blue Harbor Fish Co. both their tuna and salmon are MSC-certified which mean all fish are caught according to environmentally friendly standards that allow fish populations and the ecosystems on which they depend to remain healthy and productive for the future. 

I love eating Blue Harbor Fish Co. Albacore tuna straight out of the packet, especially their flavored packets like the Wild Albacore Tuna with Lemon and Dill and the Wild Albacore Tuna with Jalapeño. Getting my post-workout protein in doesn’t get any easier than this! 

It’s also delicious mashed with avocado and given a sprinkle of lime juice and sea salt on crackers. If you like a little kick, you must try their Wild Albacore Tuna with Jalapeño!

My most recent favorite way to enjoy Blue Harbor Fish Co. Albacore Tuna is topping a Waldorf style salad with their Wild Albacore Tuna in Water with Sea Salt. For the Waldorf salad I mix chopped apples, celery, chia seeds, dried cranberries and toasted walnuts with a little mayo and plain greek yogurt. It’s REALLY tasty wrapped up in Romaine or Bibb lettuce. 

It’s no secret that I love topping salad with Blue Harbor Fish Co. Wild Albacore Tuna! It’s a great way to easily add some clean protein my salads.

And it makes for the most wonderful tuna melt! 

So if you’re looking for an easy way to get delicious, clean, real food post-workout protein in, I am here to tell you that Blue Harbor Fish Co. Albacore Tuna and Wild Pink Salmon cans and pouches are a staple in my home. 

And if you’re looking for a bodyweight workout that you can do anywhere, anytime, be sure to head over to my Instagram feed where I am sharing an intense leg and core bodyweight workout that you can knock out in 15 minutes. It’s a GOOD one friends, you don’t want to miss this crazy burn. 

QUESTIONS

What are your favorite post-workout recovery routines? 

Where could you improve on your post-workout recovery? 

What are your favorite meals after a tough workout?