Did you know eating right after a workout can prevent the dreaded DOMS (delayed onset muscle soreness)?

Eating within 30 minutes after exercising can help repair and rebuild the muscles you abused during a workout. Recovering faster means less discomfort and better performance during your next workout. Win-win, right? The effects are even better if you include a little bit of protein.

But sometimes you’re not hungry after an intense sweat session, or maybe dinner’s just around the corner and you don’t want to spoil your appetite. You still need to eat!

That’s where protein shakes come in. I’m not a huge fan of protein powder- it’s super easy to get enough protein in your diet from food. You’re probably doing it without even trying. But, when you’re not hungry and you need to refuel, it comes in handy.

My favorite early-morning post-workout boost? Protein Frappuccino! Cappuccino? Something ccino…

protein shake


For 1 serving:

1/2 scoop vanilla protein powder {my fave is Sunwarrior}

1 T So Delicious Coconut Milk Hazelnut Creamer

1/4 c coffee {decaf is fine too!}

3/4 c almond milk

1 T smooth peanut butter


Blend & serve!!

protein frappuccino

For an ice cold version, toss in a handful of ice cubes after blending and blend again. {PB may not mix in if it’s too cold.}

sunwarrior protein shake

Not a vanilla-hazelnut fan?

The possibilities are endless:

Try a mocha version with chocolate protein powder or a spoonful of cocoa powder.

Make it tropical- skip the hazelnut creamer and almond milk and use coconut milk!

Have some sugar-free caramel syrup on hand? {umm, yes, I do} Make a protein caramel macchiato-Frappuccino!

vanilla hazelnut shake recipe

Was your workout long and strenuous? Bump up the carb content by blending in a handful of oats or a banana.


What’s your favorite post-workout fuel?