Traveling can be quite challenging to your fitness goals.
The lack of gym equipment is not the problem. Finding quality nutrition, on the other hand, can be very difficult.
I certainly struggled to find good nutrition traveling through Asia and South America. But, through trial and a lot of error, I learned to keep my body lean, mean and strong no matter where I go with one simple trick.
Stay Lean ‘N Mean Wherever You Go
Traditional diets are based on carb and fat rich meals. Apart from a few exceptions, they are laughably low in protein.
Getting enough carbs and fats in your diet will never be an issue. Protein, however, is a different story.
I’m never anal about my food choices. I don’t eat clean all the time. And I never bring plastic dishes with me to eat overcooked chicken on the go.
I am a simple man and eat a simple diet.
The only thing I don’t compromise on is getting adequate amounts of protein every day. I’ve experienced firsthand what a low-protein diet can do to the body and I will never jeopardize my hard work like that again.
To avoid repeating past mistakes, I started drinking a protein shake before my first meal of the day during my travels.
Unknowingly, I uncovered a veritable “sixpack hack”. And I’m not using that term lightly. This is truly a game changer.
Initially, I only did this to bump up my protein intake while traveling. But I noticed a couple of other “side-effects”. For one, drinking a shake in the morning noticeably decreased my appetite. And that effect lasted all day.
I also got leaner, as I was eating considerably fewer calories throughout the day. There was no restriction involved. I just wasn’t hungry. I felt like I was cheating the system.
Without even trying, I was losing weight. And isn’t that what you always dreamed of?
The Most Important Macronutrient in Your Diet
Regardless of your current fitness or health-related goals, you should aim to get at least 0.8 grams of protein per pound of bodyweight (1.8 grams per kilogram) in your diet. Every day.
Don’t think about. Just do it.
Here’s how you get adequate protein without turning your diet upside down: Consume a protein shake before 1 or 2 of your main meals.
What particular protein powder you choose is secondary. Personally, I use whey or milk protein (like this one). These protein sources have the highest biological value and usually taste pretty decent. But you can do the same with a plant protein or other protein blend.
Just make sure you choose a trustworthy brand as protein supplements are often loaded with fillers, synthetic ingredients, and other crap.
Shoot for around 30 grams of protein per shake and drink it 10-15 minutes before 1-2 of your daily meals. Make sure to consume it before, not after your meals. You want to take advantage of the appetite suppressing effect of protein, while also fueling your body with vital amino acids.
I used to be strictly opposed to drinking shakes. I now understand their value.
Protein is not just important for building and maintaining muscle mass. It is the most important macronutrient in your diet and once you consume adequate protein every day for a month straight, you’ll understand.
“Got it. But I can’t buy protein shakes where I live.”
In some remote areas, it can be difficult to find commercial protein supplements.
Should you really be stuck in a place without access to supermarkets or a reliable postal service, you can get the same effects with a can of tuna or a piece of lean meat. Less tasty, but gets the job done.
Thank you for reading