Bodybuilding.com Information Motivation Supplementation
in:

Portable Protein: 10 On-The-Go Protein Sources

Build muscle, burn fat, and hit your fitness goals on-the-go. Turn your bag into a portable protein arsenal!

Venture into the vast caverns of your backpack, man-bag or purse. Among the crumbs and tiny bits of trash, you probably have a running collection of gum, sunglasses, ChapStick, pens, and any number of odds, ends, knick-knacks and bits of "stuff."

For the fit person who doesn't always have time to cook a good meal, a bag or purse can also be home to packable proteins. As a dieter, competitor, or just plain fit-body, it's crucial to be prepared for late nights at the office, long days on the move, or any other event that leaves one with limited food choices.

Here's how to scrap the crap and turn your bag into a portable protein arsenal!

1/
Lights, Camera, Eat!

If you eat every 2-to-3 hours, you will need to bring some chow to a movie. Stick a protein bar in your bag.

Some can be high in sugar and fat, so make sure to check the nutritional facts for your dietary needs.

Quest Protein Bars contain approximately:

Nutrition Facts
Serving Size 1 Bar
Amount per serving
Calories 170
Total Fat6g
Total Carbs24g
Dietary Fiber18g
Sugars3g
Protein20g
2/
Peanut Butter PTA

Long meeting ahead? Healthful peanut butters are now available in travel-size packets, so bring one with some celery to those boardroom bores or PTA pow-wows.

Two tablespoons of Adams natural peanut butter contains:

Nutrition Facts
Serving Size 2 tbsp
Amount per serving
Calories 200
Total Fat16g
Total Carbs6g
Protein7g
3/
Be A Jerk

Racing from work to your son's soccer game might leave your tummy rumbling and your energy low. Store some low-sodium, low-sugar, low-saturated fat jerky for any busy day!

A 1 oz. package of Caveman Foods Beef Jerky contains:

Nutrition Facts
Serving Size 1oz
Amount per serving
Calories 90
Total Fat1.5g
Total Carbs8g
Protein11g
4/
Raw Power

Almonds are a great snack. They're filling and loaded with healthy Omega-3 fats. Rather than popping the top of those Pringles, have a handful of almonds.

1 oz. of raw almonds contains:

Nutrition Facts
Serving Size 1oz
Amount per serving
Calories 164
Total Fat14g
Total Carbs5.6g
Protein6g

Raw Power

5/
Milk It

For long, late afternoon trips, a snack before dinner is a good idea. Try a non-refrigerated carton of milk or soy milk. The protein in them will keep you energized until you can really chow.

A cup of soy milk contains:

Nutrition Facts
Serving Size 1 cup
Amount per serving
Calories 100
Total Fat3.5g
Total Carbs11g
Protein6g
6/
Tuna Trainer

If you can barely squeeze a workout into your busy day, you may not have time to sit down for a meal afterward. Try pouches of tuna for quick and easy post-workout protein.

A 4 oz. package of tuna contains:

Nutrition Facts
Serving Size 4oz
Amount per serving
Calories 131
Total Fat1g
Total Carbs0g
Protein29g


7/
Go Pro

Coffee date or café meeting on your schedule? Instead of a crème frappe or plain coffee, try ordering a flavored iced tea with fruit flavored protein powder, or grab a coffee and add some chocolate or vanilla protein.

Carrying a baggie of protein with you to a caff n' chat will ensure that you get your nutrients while enjoying the ambiance of a coffee shop.

Nutrition Facts: Protein Tea
(Starbuck's Iced Tazo Passion Fruit with Dymatize Whey Piña Colada )
Amount per serving
Calories 140
Total Fat0g
Total Carbs10g
Protein25g
8/
Meat Me

If you're cutting for a competition, eating lean is key. Going out for din-din might be tough because most restaurants use oils and fats in their meat preparation.

Rather than skip a social situation, keep control of your diet by ordering a mixed green salad and adding your own meat. Add some cooked chicken breast to a plastic baggie, stow and go, and eat lean anywhere.

Green salad with 3oz. Chicken breast and 2 tbsp balsamic vinaigrette:

Nutrition Facts
Serving Size 3oz
Amount per serving
Calories 176
Total Fat6.5g
Total Carbs9g
Protein19g
9/
Dessert Dates

Greek yogurt or protein puddings are great for dessert dates. You can still enjoy your social outing and satisfy your sweet tooth without expanding your waistline.

Add a few strawberries to make it extra tasty!

6 oz container of Chobani plain, non-fat yogurt:

Nutrition Facts
Serving Size 6oz
Amount per serving
Calories 100
Total Fat0g
Total Carbs7g
Protein18g
10/
Sweet, Packable Treats

If friends tempt you with morning donuts or sugar-packed muffins, agree to the meeting and bring your own homemade treats! If you haven't tried them, Jamie Eason's Chocolate Protein Bars go great with coffee and company.

Nutrition Facts
Serving Size 2 Bars
Amount per serving
Calories 96
Total Fat1.4g
Total Carbs12g
Protein10g

Bookmark and Share

Related Articles

About The Author

Jessica Brantley is a former competitive triathlete and Bodybuilding.com Female Transformation of the Week! Learn more about her right here.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
6.7

Out of 10
Good
127 Ratings

20

Comments

Showing 1 - 20 of 20 Comments

(5 characters minimum)

      • notify me when users reply to my comment
swruffin57

Rep Power: 0

  • rep this user
swruffin57

Thanks for this article. I see a few things that I can put to use. Being a vegetarian, I'm limited, but I'm always on the hunt to find new ideas.

Jun 12, 2012 6:40pm | report
 
edjcc

Rep Power: 0

  • rep this user
edjcc

Tuna after a workout has worked well for me. Good article.

Jun 12, 2012 7:56pm | report
 
jibrantl

Rep Power: 0

  • rep this user
jibrantl

Thank you :)

Jun 13, 2012 5:51am | report
 
jwethall

Rep Power: 0

  • rep this user
jwethall

your chocolate protein bars intrigue me...

Jun 13, 2012 7:16am | report
 
jmaggiolo

Rep Power: 0

  • rep this user
jmaggiolo

Thanks, great article. Having to be out for many hours I'm always looking for protein sources on the go..

Jun 13, 2012 11:29am | report
 
LauraDenslinger

Rep Power: -55433

  • rep this user
LauraDenslinger

low sodium beef jerky exists??

Jun 13, 2012 9:22pm | report
 
St3v3HH

Rep Power: 0

  • rep this user
St3v3HH

Thanks a lot !!

Jun 14, 2012 4:45am | report
 
PatMonica

Rep Power: 0

  • rep this user
PatMonica

Zzz! im hungry now!

Jun 14, 2012 5:36am | report
 
injeso113

Rep Power: 0

  • rep this user
injeso113

Great article, I need to go get some of these in the grocery.

Thanks,

Jun 23, 2012 5:28pm | report
 
lionbrowneyes

Rep Power: 0

  • rep this user
lionbrowneyes

duh! protein bars! I never even gave them a thought, thanks!

Jan 10, 2013 12:03pm | report
 
Nildo

Rep Power: 0

  • rep this user
Nildo

Thanks for the tips!! I'm gonna make good choices with your help

Feb 27, 2013 7:23pm | report
 
Amurt102795

Rep Power: 0

  • rep this user
Amurt102795

#10 looks so good! Tuna is really quick and easy also

May 1, 2013 6:47am | report
 
StuMac1950

Rep Power: 0

  • rep this user
StuMac1950

Great suggestions. I especially liked the "bring your own Baggie" of chicken to a restaurant idea!

May 29, 2013 12:17am | report
 
C02110

Rep Power: 0

  • rep this user
C02110

Great tips! Thanks!

Jul 24, 2013 8:22am | report
 
MzIrish

Rep Power: 0

  • rep this user
MzIrish

Great article..Will definitely be trying a few of these out.

Aug 10, 2013 11:04pm | report
 
stigone1

Rep Power: 0

  • rep this user
stigone1

Good article but almonds although high in O3 you are better off using supps as a lot less fat.

Oct 15, 2013 5:13pm | report
 
Yeahibench

Rep Power: 0

  • rep this user
Yeahibench

Thanks for the article, gonna have to start eating some tuna since i'm always on the go. Should be easy to eat, just gonna have to get some sale and pepper packs lmfao

Dec 11, 2013 2:13pm | report
 
Yeahibench

Rep Power: 0

  • rep this user
Yeahibench

Thanks for the article, gonna have to start eating some tuna since i'm always on the go. Should be easy to eat, just gonna have to get some sale and pepper packs lmfao

Dec 11, 2013 2:13pm | report
 
Yeahibench

Rep Power: 0

  • rep this user
Yeahibench

Thanks for the article, gonna have to start eating some tuna since i'm always on the go. Should be easy to eat, just gonna have to get some sale and pepper packs lmfao

Dec 11, 2013 2:13pm | report
 
murphychris777

Rep Power: 0

  • rep this user
murphychris777

in 14 and weigh about 145 so Im trying to take in about 180 calories a day, I have 2 supplements whey and creotien, could I drink more than 2 shakes a day or something? someone please help!

Dec 22, 2013 6:59am | report
 
Showing 1 - 20 of 20 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com