Life doesn’t slow down when you want to prioritise your health — and that’s where eating on the go protein strategies make all the difference. Whether you’re commuting, travelling, or running between work and family commitments, focusing on protein helps you stay full, energised, and in control of your progress.
Why Protein is Key for Women 35+
Protein is not just for athletes. For women in their 30s, 40s and beyond — especially during perimenopause and menopause — it’s essential for:
- Muscle maintenance: Hormonal changes can make it easier to lose lean muscle. Protein protects it.
- Metabolism boost: Protein burns more calories to digest compared to carbs or fats.
- Satiety & cravings: A protein-rich meal keeps you fuller for longer, helping you avoid overeating.
- Recovery & strength: If you train (and you should 💪), protein speeds up recovery and supports progress.
👉 Aim for 20–30 g of protein per meal, and build snacks around protein too.
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Eating on the Go Protein with the Hand Portion Guide (No Scales Needed)
When you’re busy or travelling, you don’t always have the luxury of measuring food. That’s where your hand becomes the perfect tool:
- Protein: 1 palm = your portion
- Carbohydrates: 1 cupped hand
- Veggies/Salad: 2 fists
- Fats: 1 thumb
This method works everywhere — from airports to restaurants.
Eating Protein on the Go: Quick Wins
Here are easy ways to keep your protein high, no matter where you are:
✅ Travel-Friendly Protein Staples
- Protein powder sachets (just add water or milk)
- Jerky or biltong
- Tuna or salmon pouches
- Greek yogurt or Skyr cups
- Protein bars (~200 kcal, 15–20 g protein)
- Boiled eggs
- Edamame packs
- Cottage cheese cups
✅ Eating Out or on the Road
- Choose grilled protein first (chicken, fish, steak, tofu).
- Swap fries for potatoes, rice, or salad.
- Add extra vegetables or salad.
- Ask for sauces/dressings on the side.
✅ Hotels & Busy Days
- Request a mini-fridge to stock Greek yogurt, cooked chicken, eggs, fruit, microwave rice pouches, and salad bags.
- Breakfast buffets? Load your plate with eggs, yogurt, and lean meats first before anything else.
Pre- and Post-Workout Tips (for Busy Days)
- Before training (60–90 min): light carb + protein → e.g., banana + whey, or rice cake + cottage cheese.
- After training (within 1 hr): 20–30 g protein + carbs → e.g., protein shake + fruit, or chicken + rice.
Life will always be busy. But if you make protein your anchor, you’ll find it much easier to stay on track, feel energised, and reach your goals — even when you’re travelling or juggling a packed schedule.
✨ Remember: build every meal around protein, use your hand for portion guidance, and have go-to options ready for those on-the-go moments.
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