Nothing shatters a routine like travel.
At home, you are in complete control. You plan, prep, and portion to your exact needs. Then, enjoy.
However, the second you step out the door, all of that goes out the window.
Adjustments must be made if your protein needs are going to be met. That means navigating the tempting chips, candy, and all-around junk, and finding what will really keep you on track.
On the road, carbs and fat are not hard to find. Protein, on the other hand, is a completely different story.
But all is not lost.
Some simple tricks and refocusing can keep you on track and make protein on the go much easier.
The Protein Anchor
This might sound obvious, but knowing how much protein you need to consume (both across the day and at each meal) is going to be the anchor to the entire strategy.
Once you know that, the second part is remembering that each meal should contain at least 20 grams of complete protein.
That is easy when you are looking at the back of a nutrition label. But things start to get tricky when you are looking at a piece of meat on your plate. Needless to say, portions can vary from spot to spot, and unless you packed your scale from home, gauging the meat on your plate can get dicey.
A common trick used by nutritionists for those on the go is to simply use your palm as a comparison (both the diameter and thickness). By holding your hand next to your protein of choice, you can determine if it measures up. One palm size should land you roughly at 3 to 4 ounces of meat, resulting in 20 to 30 grams of protein.
Whether reading the back of nutrition labels or measuring hand sizes, making sure total protein stacks up at the end of the day is priority numero uno.
Protein-To-Calorie Ratio
A “high protein” food item can still be a poor choice if the caloric cost is too high. This will show up more often than not in a lot of shakes, bars, and snack packs.
Twenty grams of protein is great, but not when it comes at the cost of 300 Calories.
Look for options that keep protein high relative to total calories. Greek yogurt, lean deli meats, grilled chicken sandwiches, and turkey jerky all make for great grab-and-goes.
Non-processed food is the preferred option, but sometimes, packaged snacks are the only choice.
Quick math can help you understand if the bar you are holding is a good choice. Calculate the amount of calories from protein (grams x 4) and then divide it by the total number of calories in the product. If that number is 65% or above, it is a good choice. Obviously, the higher the number, the better the choice.
Examples
- Protein: 25 g
- Total Calories: 120
(25 g x 4 Cals/ g) / 120 total Calories = ~.83 — GREAT Choice
Low-fat Greek Yogurt (5 oz)
- Protein: 14 g
- Total Calories: 80
(14 g x 4 Cals/ g) / 80 total Calories = ~.7 — Good choice
When traveling, excess calories can kill any progress made at home. Finding ways to ensure that protein levels are being met without sacrificing calories is key to staying on track.
Protein on Repeat
There is no need to get creative when away from home, especially during transit.
One of the best strategies for ensuring protein intake is repeatability. This means choosing foods that are easy to find, eat, and repeat.
Luckily, most convenience stores, airport newspaper stands, and gas stations carry similar products. Once you have identified a high-protein food with a good protein-to-calorie ratio, it becomes: see it, grab it, eat it, repeat.
Lean in When You Can
Good sources of protein are hard to come by.
When you are on the go, daily total intake is the priority. Grabbing an extra low-calorie, high-protein shake here or eating another chicken breast there can help ensure daily protein intake gets met, especially when the quality and protein content of the next meal isn’t guaranteed.
With the extreme variability of planes getting delayed, traffic jams, and GPS not taking your dietary needs into account, sneaking in extra quality protein when available helps you stack grams as you work towards your daily total.
Pack It
If you are really worried about protein availability, bring it.
Know your needed amount. Figure out how long the trip is. And then pack the appropriate amount that supports your trip.
Dump your powder into a baggy. Throw some bars in your carry-on. Simply, pick your favorite protein source, and bring it with you (ready-to-drink products excluded for air travel, of course).
