Carb rich foods like bread, rice, potatoes or pasta are easy to obtain. At a bare minimum one of the four is the staple diet in the country you find yourself in. Protein rich meals however pose a major problem for people who ain’t to fond of losing mass whilst traveling. The getting-enough-protein-challenge is aggravated by the fact that hotel rooms come without kitchens. Since spending my hard earned holiday funds in pricey restaurants is not a a viable long-term solution I’ve learned to seek out cheaper alternatives.

PROTEIN RICH FOODS AVAILABLE EVERYWHERE

OPTION 1: FAST FOOD PROTEIN BOMBS

 

MCDONALD’S

4 DOUBLE NORMAL HAMBURGERS (8 beef slices)          1 DOUBLE QUARTER POUNDER (2 beef slices)

Protein: 104g                                                                    Protein: 62g

Burgers = Body Win

Burgers = Body Win

I stay away from french fries or onion rings but get an orange juice to flush this all down with. I usually eat like this at least 5 days a week unless I’m settled in a location for the long haul and have access to a proper kitchen.

If you don’t have my ectomporh genetics you’ll likely gain some weight. Even I do gain some fat around my waistline living like this but that’s a trade-off I’m willing to accept.

Keeping most of my muscle mass whilst gaining some fat is far preferable to losing mass, confidence and feeling skinny.

I’ll eat this after the gym or in the evening, never before working out! Check out McDonald’s meal builder to personalize your own protein bomb

 

SUBWAY

1 FOOTLONG TERIYAKI DOUBLE CHICKEN (wheat bread, all salads, sweet onion) 

Protein: 100g

If there’s a Subway in town (sadly in Europe there is often none) I will take it any day over McDonald’s. This meal doesn’t add any inches to my waistline and really powers me up. This is a pretty good pre-gym meal if I’m unable to find a place with a killer spaghetti bolognese. I eat half around an hour before the work out and the other half a few hours after. I lift more, harder and longer with food in my stomach.

 

FOOD COURTS

3 FRIED SKINLESS CHICKEN BREASTS 

Protein: 150g

I’ll eat it on the spot or store it in the fridge and eat cold one by one over the course of the day. If I’m feeling particularly Spartan I’ll get two dark wheat bread too.  Then that’s all the food I need for the day covered.

 

 

OPTION 2: SUPERMARKET PROTEIN BOMBS

 

8 RAW EGG WHITES

Protein: 28.8g

Yes I drink them raw. Just crack the egg open and pour into a glass. Scoop up the yellow yolk whole with a spoon and shot the egg down like a shot of Jack. I prefer two egg whites per shot. Between each shot I drink a couple of sips of water. That helps me keep the egg whites down. I once read a study which says that your body is unable to take up more than half of an eggs’ protein content when it isn’t cooked or fried. Therefore I only do this when I’m unable to boil them.

 

6 HARDBOILED EGGS

Protein: 35g

If I have a kitchen plus ain’t in a rush, I prefer this over the raw alternative above.

 

2 BOXES (800 GRAM) OF BLUEBERRY YOGHURT

Protein: 32g

I do not go for the low fat alternative as not losing any weight is my goal for most of the year. The nutrients in the blueberries are also highly beneficial to my overall health.

 

2 TUNA CANS IN SPRING WATER

Protein: 60g

Some brands are 10 times easier to eat than others. Experiment as some can be pure torture! I found a good trick is to have a glass of orange juice at the same time. One large spoonful of tuna can take minutes to chew. Take a sip of orange juice and you chew it in seconds.

 

1 LITRE OF MILK

Protein 32g

Occasionally I’ll be in a city with nothing but a 7/11. Since i refuse to eat hot dogs or tasteless frozen meals I’ll get a litre of milk as a last resort.

 

WHEN IN MAINTAIN MUSCLE MASS MODE I USUALLY STICK WITH THE FOLLOWING PROGRAM:

Muscle & Travel: Part I, Part II

  • ale

    When I was in Medellin I had trouble keeping on muscle mass, I will remember these tips when I go back abroad. In the states I have a small carton of egg whites with instant lemonade daily, ain’t bad.

    • It’s the eternal problem when on the road. Good luck

  • Julian The Apostate

    You worry too much about muscle…

    Most women don’t go for the bulked up look anyway. It’s far better to be lean. Also, I’d put your bodyfat at around 20%. Those aren’t ectomorph genes…

    • PeteyBrian

      An ectomorph definitely – just one that eats more like a lion. Lol.

Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.