Protein Power: Keeping Up Your Protein Intake While Travelling

Let’s be real. Sticking to a protein-rich diet becomes a genuine challenge when bouncing between time zones. Between unpredictable meal times, limited food options at airports, and the siren call of convenient, fast food, your nutrition often takes a backseat. But maintaining your protein intake while travelling isn’t just about preserving those hard-earned muscles—it’s crucial for keeping your energy levels stable, supporting recovery, and preventing those “I’m starving” moments that lead to poor food choices.

Here’s why protein deserves priority status in your travel plans and some doable ways to keep it in your diet.

Why protein matters when you’re living out of a suitcase

1. Your muscles will thank you – Whether you’re exploring city streets for hours, squeezing in a hotel gym session, or just wrestling with your overpacked luggage, your muscles need protein to recover and maintain what you’ve built.
2. You’ll stay fuller longer – Travel and regular mealtimes rarely go together. Protein helps stabilise your blood sugar and keeps you satisfied, so you’re not constantly hunting down snacks or making hangry decisions.
3. Your immune system gets a boost – New environments, jet lag, and exposure to whatever germs that guy coughing next to you on the plane had—travel can be harsh on your body. Protein supports immune function when you need it most.
4. Your energy won’t crash – Unlike the carb rollercoaster, protein provides steady, sustained energy—essential when you’re navigating unfamiliar places or sitting through marathon business meetings.

How to get enough protein while travelling

1. Pack protein that travels well

Don’t leave your nutrition to chance. Throw these portable options in your bag before heading out:

• Protein bars – Aim for ones with at least 15g of protein and minimal sugar (not glorified candy bars)
• Jerky – Beef, turkey, or even salmon jerky packs serious protein with zero refrigeration needed
• Nuts & seeds – Almonds, peanuts, or pumpkin seeds pull double duty with protein and healthy fats
• Nut butter packets – Those single-serve almond or peanut butter packets are perfect for travel and won’t get confiscated by airport officials
• Protein powder – Pre-portioned servings in zip-lock bags or a small container can be mixed anywhere you can find liquid

2. Be strategic about restaurant meals

When eating out, make protein the star of your plate.

• Breakfast: Skip the continental breakfast pastry table and hunt down eggs, Greek yoghurt, or cottage cheese
• Lunch & dinner: Build meals around lean meats, fish, tofu, or legumes. Think grilled chicken salads, stir-fries with protein, or bean-based dishes
• Snacks: Trade crisps or cookies for cheese, hard-boiled eggs, or a handful of nuts

3. Navigate fast food without derailing your diet

Sometimes, the drive-thru is inevitable. When that happens:

• Go for grilled instead of fried options (your body and clothes will thank you)
• Ditch the bun for a lettuce wrap or bowl version
• Double up on protein when available—many places let you add extra meat for a small up-charge
• Choose protein-rich sides like yoghurt or beans instead of the default fries

4. Befriend local grocery stores

The grocery store is your secret weapon for high-protein, travel-friendly options.

• Rotisserie chicken – The ultimate convenient protein that requires zero cooking skills
• Greek yoghurt – Portable protein that works for breakfast or snacks
• Cottage cheese – Pairs perfectly with fruit from the hotel breakfast buffet
• Pre-cooked hard-boiled eggs – Nature’s perfect protein package
• Tuna or salmon packets – These have come a long way in flavour and convenience

5. Embrace supplements when necessary

When fresh options are limited, supplements can save the day.

• Many coffee shops and smoothie places will add protein powder to your drink if you ask
• Collagen powder dissolves easily in hot drinks without changing the flavour much
• Ready-to-drink protein shakes, bars, and even protein cookies can help you hit your goals when you’re constantly on the move

6. Front-load protein before travel days

Airport food courts and highway rest stops are nutritional wastelands. Before a long travel day:

• Eat a substantial protein-rich meal to keep hunger at bay
• Pack protein-dense snacks in your carry-on for long flights
• Choose options like scrambled eggs with avocado toast or a chicken stir-fry that combines protein with enough complex carbs to keep you going

7. Don’t forget hydration

Sometimes, what feels like hunger is actually thirst in disguise. Staying hydrated helps manage cravings and supports protein absorption.

• Carry a reusable water bottle and refill it obsessively
• Skip sugary drinks that add empty calories
• Remember that alcohol can dehydrate you and lower your inhibitions about making good food choices

Best protein sources when you’re on the move

Focus on these protein powerhouses when travelling:

• Animal proteins: Chicken, turkey, lean beef, fish, eggs, Greek yoghurt, and cottage cheese deliver complete proteins with all essential amino acids
• Plant-based proteins: Lentils, chickpeas, quinoa, tofu, tempeh, nuts, and seeds are versatile options for vegetarians and vegans
• Convenience proteins: When fresh isn’t possible, protein bars, jerky, nut butter, hard-boiled eggs, and shakes can fill the gaps

Keeping up with your protein needs while travelling doesn’t require military-grade meal prep or sacrificing enjoyment. With some basic planning and smart choices, you can maintain your nutrition, keep your energy up, and still fully experience everything your choice destination has to offer. Your muscles (and your future self) will thank you.