My go-to post-workout protein fix


I’ve always been big into working out. I try to get some exercise in at least five to six times a week, usually in the mornings. Regardless of if it’s a cardio or strength day, I typically burn anywhere from 300 to 500 calories in my workout which means that I always need to ensure a quick recovery.

By Shayna Wiwierski, Collaborator Shayna Wiwierski

Winnipeg-based Shayna Wiwierski is the face behind A Pop of Colour, a beauty, lifestyle, and travel site. Over the years, Shayna has built a loyal following, an audience who is always eager to see what she posts next. In her downtime, you can find her sweating it out at a fitness class, reading the latest buzz-worthy book, or just enjoying Netflix in the company of her boyfriend and American Eskimo dog, Ziggy!  

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Shayna Wiwierski - Dairy and fitness

While we’ve all seen the various protein powders, bars, shakes (and the list goes on) in stores, there’s a solution that is already most likely in your kitchen: dairy!

It makes sense because growing up I had always heard that drinking chocolate milk after a workout is one of the best ways to refuel your body and repair your muscles.

Dietary protein found in fish, meat, poultry, legumes, nuts, and milk products help to build and maintain healthy muscles so they are super important whether you are getting a workout in or not. In fact, milk products are complementary to the other protein foods listed above since they also offer different nutritional attributes such as calcium and bone-building nutrients (my parents always told me that I should drink a lot of milk as it would make me taller haha).

So how do I like my post-workout protein fix? A nutritious smoothie filled with all my favourite ingredients and milk as the base! I love recreating the Strawberry Almond Smoothie found in Dairy Farmers of Canada’s recipe bank. I like to make a few swaps with some staple ingredients that I always have in my pantry like replacing the almond butter with peanut butter and the wheat germ for flax seeds. This smoothie is so refreshing, especially after a summer run, and the added peanut butter and flax seed means you get some fibre in it as well. 

You can also change up the recipe and make it into a smoothie bowl instead if you want something a little more filling. Instead of fresh strawberries, throw some frozen ones in your blender and it will give you more of a sorbet consistency.  Top it with some cut-up fruit and granola, and not only is this so delicious as an after-workout snack, but it keeps me full for hours.

I’ve learned the hard way that it is so important to properly repair and refuel your body after a workout and since dairy products are so versatile, it makes it super easy to find your perfect snack for your post-workout protein fix.

- Shayna Wiwierski