How do you get protein when you're on the run?

Jun 5

Let’s get real - when life gets crazy, getting enough protein usually takes a back seat in the list of priorities - even if it is an important part of keeping our body strong, recovered, and resilient. What does it mean to get enough protein and how much do you need to optimize body composition, injury prevention, immune health etc? Check out our Saturday Steel Newsletter from January for more info about why protein is important and how much you should aim to get each day.

If you’re like us (busy human) and sometimes need an easy way to get protein in a pinch, protein powder can help!

Easy: Try a quick and tasty Super Shake! 🥤

A Super Shake is a "meal in a glass" packed with protein and whole foods like fruits, vegetables, and nuts or seeds. It's a nutritious choice when you need high-quality food but don't have much time. Plus, it's a healthier alternative to most high-sugar smoothies. 🍓🥬🥜

Looking for an even simpler option?

Try a basic protein shake to enhance your recovery from training sessions or to increase your daily protein intake. Just mix water and protein powder for a quick fix. For added flavor and nutrients, you can follow Coach Luis's favorite recipe: water, protein powder, crushed walnuts, and a pinch of sea salt. Or, take a tip from Coach Mel and use cashew milk (with only two ingredients: cashews and water) instead of water for a creamier texture. These straightforward recipes ensure you get the protein you need with min

Key Ingredient: Protein Powder 💪

Protein powder is a convenient, portable, and relatively non-perishable source of protein. Combined with a liquid of choice, it can be an easy way to reach a daily protein intake goal.

However, no one needs protein powder to be healthy. If you can get enough protein from whole foods, that's always better. Increasing protein intake in the meals you already have is a great first step and often can be enough. When life gets hectic having a quick, easily digested, portable protein source can be a great solution to supplement the healthy, protein-rich meals you’re having.

What to Look For:

Stick to the basics: Choose powders with fewer ingredients—avoid excess sugar, coloring, artificial flavors, and other "sports supplements." 🏋️‍♂️🚫
Digestibility: Look for brands with digestive enzymes or fermented options. 🧬
Source preference: If you're plant-based, go for vegan blends instead of whey, egg, or bone broth proteins. 🌱
Taste Preferences: It can take a few tries to find a healthy protein powder without a bunch of added chemicals that is palatable to your individual taste but when you find “the one,” your protein shake can not only check the “Convenience” and “Healthy boxes,” but the "Enjoyable” box too. 😋

There are many high-quality brands that meet these criteria. ✅

Protein Supplements 🥄

The list below contains several trusted brands of protein powder. If you're going to use a protein supplement, 40g/day is a good amount while 80g/day should represent an upper limit of supplemental protein intake. And remember, protein supplements should not be used as one's exclusive protein source!

Whey Protein Isolate by Thorne Research: 🐄

Another excellent whey protein choice that's sourced from cows not treated with hormones and is cold-filtered to reduce the risk of denaturing its proteins. Contains no artificial flavors, colors, or sweeteners and comes in chocolate or vanilla. 🍫🍦

VegaLite by Thorne Research: 🌾

Another excellent plant-based protein source; it's a great-tasting, dairy-free, vegan protein using a blend of rice and pea proteins. The result is a protein powder with an amino acid combination that closely resembles whey.

Ladder Whey Protein: 🥇

This NSF Certified for Sport protein offers a mix of slow- and fast-digesting proteins, and has everything you need for muscle building and fat loss, including 26 grams of protein per serving, 14 grams of essential amino acids, 7 grams of BCAAs, and specific probiotic strains that ensures your body makes the most of every gram of protein.

Ladder Plant Protein: 🌱

A favorite of LeBron James, this NSF Certified for Sport complete plant-based protein is loaded with 21 grams of protein per serving, 9 grams of essential amino acids, 4.5 grams of BCAAs, and digestive enzymes and specific probiotic strains that ensures your body makes the most of every gram of protein.

All Natural WheySmooth by dotFIT: 🥛

This whey protein formula is produced through an ion-exchanged, ultra filtration process that yields the highest level of protein and amino acids while preserving all the naturally occurring, immune enhancing and muscle nourishing bioactives. This is the OMP coaches' favorite choice among the selection.

Best Plant Protein by dotFIT: 🌿

This is an excellent-tasting plant-based protein. Unlike many other plant protein powders that are bitter, grainy or chalky each serving of this proprietary blend provides 21 grams of tasty protein that's easy to digest.

Low Carb by BioTRUST: 🍶

This is an all-natural, hormone-free, milk protein blend that tastes really good. It's one of our favorites and makes a thick, tasty milkshake.

proteins+ by Genuine Health: 🍁

An excellent, high quality whey isolate protein supplement with digestive enzymes and no artificial ingredients, from Canada's most trusted nutritional supplement company.

Vegan proteins+ by Genuine Health: 🌱

Another excellent protein blend from Genuine Health. Contains 5 veggie protein sources, 8 essential amino acids, vitamins & minerals, and no animal products whatsoever.

For further reading about protein powder, check out this link: How to Choose Protein Powder