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 Fat 6g
Total Carbs 24g
Dietary Fiber 18g
Sugars 3g
Protein 20g
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 Fat 16g
Total Carbs 6g
Protein 7g
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 Fat 1.5g
Total Carbs 8g
Protein 11g
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 Fat 14g
Total Carbs 5.6g
Protein 6g

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 Fat 3.5g
Total Carbs 11g
Protein 6g
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 Fat 1g
Total Carbs 0g
Protein 29g

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 Fat 0g
Total Carbs 10g
Protein 25g
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 Fat 6.5g
Total Carbs 9g
Protein 19g
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 Fat 0g
Total Carbs 7g
Protein 18g
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 Fat 1.4g
Total Carbs 12g
Protein 10g