How To Eat More Protein Whilst Travelling
I’m going to explain how to get more protein in your diet if you travel a lot. This will resonate with every type of guy who travels regardless of whether you travel for work or for pleasure. It’s going to make your life less stressful, less frustrating and ultimately you will achieve better results with your nutrition.
The problem all guys have when they travel is knowing how to keep their protein intake consistent when they are in a different country. Some days you’ll know what’s going on and you’ll be on top of your nutrition, whereas other days might be more spontaneous and you’ll have to ‘go with the flow’. Being in a different country also means your schedule is completely different to normal. You’re not able to start your day with your typical routine. You’re not able to walk to your fridge in the morning and grab some steak and eggs to start your day. Some of you might be able to if you’re staying in a hotel that has a restaurant, but it will be much more expensive than what you would typically pay at home. Regardless, your routine is different and unpredictable.
I’m sure you’ve heard the saying ‘failing to prepare is preparing to fail’. This is very true in this circumstance. You have to prepare in advance exactly how you’re going to hit your protein intake whilst you’re away and the most effective way to do this is through meal prepping. Now I’m not saying you have to be ridiculously detailed and ultra specific with this, preparing every single morsel of food that you will eat whilst you’re away. That would be very unrealistic given your circumstances. There’s a very high chance that you’ll be eating meals with work colleagues, business partners and friends. But you have to prepare the meals that you know you are in complete control of, meaning, nothing out of your control will affect what you eat. This depends on what your day consists of when you’re travelling, but you will certainly be in control of at least one meal per day.
There are several key questions that you have to answer if you want to be successful with meal prepping. Once you answer these questions you will have so much clarity in terms of what you need to do next time you travel with work or for pleasure. You will be left with no doubts in terms of what you need to do to stay consistent with your nutrition whilst you’re abroad.
Think about the following questions and write down your answers on a piece of paper. How many days will you be away for? Will you be travelling via plane or train? The answer to this effects meal prepping because of airport security. How many meals can you meal prep that don’t include company meals where you’re eating out with work colleagues and friends? Will there be a fridge in your hotel room/hostel/Airbnb (if you’re staying in one), or will you have to bring a cooler bag with you? Once you’ve answered the questions above, you then have a clear idea as to how much you can meal prep before you go away.
Now you know HOW many meals you can meal prep, now you can think about WHAT you need to bring with you. There are many different high protein foods you can choose from with some of my favourites including steak, chicken, lamb, pork, turkey, cottage cheese and salmon. Based on your answers to the questions above you can prepare several meals that contain a combination of these foods. The good news is you’ve got a good range of foods to choose from. The bad news is that some foods just aren’t feasible to bring with you. For example, if your travel time is longer than normal or you’re away for a few days or longer it’s not a great idea to bring cooked meat and fish with you because it will go off during the time that you are travelling or whilst you’re staying in your hotel room that doesn’t have a fridge. If it’s a short trip for one or two days then you should be fine.
Also, lets not forget that you should be looking for those foods whenever you are eating meals that you have’t meal prepped prior to leaving home. Whenever you are in a restaurant, cafe or diner whilst you’re away you should be always searching the menu for these foods and doing your best to make sure they are cooked with low calorie cooking spray rather than oil and butter if the staff are nice enough.
If you’re travelling for longer than one or two days this is where supplements become extremely beneficial. There’s only so much meat and fish you can prepare without it tasting bland when you reheat it and going out of your way to find diners, cafe’s and restaurants for these types of foods is effortful, time consuming and very expensive. Supplements are great because they save you so much time and money. You can get on with your day without stressing about when and where you’ll be eating in a foreign country or a different state (if you live in the US).
My favourite brand that I have been using since I first started lifting weights is MyProtein. They are cheap, reliable and have great customer service. I’ve never experienced any problems with them and you won’t either. To be specific, I only purchase their impact whey protein supplement and in terms of protein supplements it’s all I’ve ever used and it has played a huge part in why I look as good as I do today. For a 5kg bag with a huge list of flavors to choose from, it costs around $110 dollars and 5kg worth of protein will last you about 3-4 months. Based on my experience they have discounts on all the time too, so you can get this amount of protein for way under $100 dollars throughout the year. If you don’t want to commit to paying this much then you can always go for the 2.5kg or 1kg options available, but you will save more money long term if you go for the 5kg option.
There is one problem with protein supplements and that is they take up a lot of space. All supplement companies leave a lot of space in their bags of protein so to avoid this, use some food storage containers and transfer your protein into these containers. This means you can bring a lot of protein with you without taking up a ton of space in your suitcase and bags.
And that’s it. Your how-to guide for getting more protein whilst travelling. There’s really no excuses for you to stop making gains whilst you’re travelling now. And if you’re looking to optimize your nutrition whilst travelling, then I highly recommend my coaching program. These meal plans are very popular and there’s a reason why – they work. And if you want to get lean below 15% body fat then these meal plans are exactly what you need.