How to Hit Protein on Roadtrips
Keeping up your protein intake plays a major role in how your body functions, keeps you on track with your goals, makes it more likely you’ll hit your other macros, and goes a long way in setting you up for success in other parts of your day as well. Small achievements tend to build on each other, and feeling like you kept one promise to yourself makes you want to keep more, especially for people who struggle with an all-or-nothing mindset.
Hitting protein while on a roadtrip or while traveling for work can seem impossible, but a small tweaks and a bit of extra planning can help you establish a system that works for life. Here are some practical tips to help you prioritize protein when you’ve living out of cars and hotels.
1. Hit Protein Early
The two easiest times of day to hit protein when you're traveling are first thing in the morning and any time you stop at a gas station. Aim for 25% of your daily protein goal before you've finished your first cup of coffee. You can do that pretty easily:
If you have a hotel fridge, grab a pre-made protein shake or greek yogurt at the gas station before you check into the hotel. (Pro: easier than packing protein powder; Con: less control over the macros and slightly harder to find if you’re dairy free);
If you won't have a hotel fridge, pack a few single-serving protein powders. (Pro: exactly the protein you want; Con: you need to pack a shaker & to be confident enough to use it in front of whoever you’re sharing a hotel room with);
Have protein bars or other shelf stable protein snacks stashed in your bag. (Pro: easy to pack; Con: ultra processed and easy to get sick of)
2. Order Double Protein
Ask for double protein whenever you order a salad or bowls. It’s not weird, and frankly, it’s hella feminist for women to order extra anything in public. If you’re unsure about portions, ask how much protein your dish comes with. Chances are it’s less than you’d eat if you were making it at home, so order what you need.
3. Take Advantage of Solo Snacks
When you're out by yourself or on a group pitstop at the gas station, grab the pre-made protein shake, Greek yogurt, protein bar, or similar. Chances are, the next snack someone hands you will be something like a bagel or a granola bar—great for hitting your carb goal, and easy to say yes if you know you’ve already hit protein.
The point of having macro targets isn’t to control the world around us. It’s to feel good while engaging happily with the world. Other people’s food choices probably won’t be protein-heavy and that’s okay. The goal is to handle the protein yourself so you can enjoy the bagels, pasta, and desserts other people contribute to the roadtrip, staff meeting, or picnic. We want to say yes to those things because life is fun, food is good, and we need carbs and fats.
4. Pre-Log Your Meals
Pre-logging meals can help you feel more in control when your schedule is chaotic, even if it’s just breakfast. It takes some of the decision-making off your plate so you can follow through with the plan you already made.
5. Stay Hydrated
Be the water bottle girl. Days when you don’t hit protein goals are often the same days you skimp on water. Apart from hindering digestion and other bodily functions, not having water available makes you more likely to mindlessly snack on things you don’t even like.
When you’re traveling, focus on what you can control— protein, steps, and water. Doing those few things makes it easier to enjoy the rest of the trip without overthinking it.
