NUTRITION | Radz Zalewski | 6/30/2022
Aim to eat every 4 hours at the longest whether you are noticing hunger creeping up or not. When we are busy and enjoying ourselves, it’s easy to lose track to time and not receive the hunger cues that normally keep us on track. If you notice it’s a usual meal time, try to get your next meal determined before extreme hunger sets in.
Ideally getting between 4-6 ounces of animal protein for women and 6-8 ounces of animal
protein for men is ideal per meal. That equates to between 20-50 grams of protein. If a meal
is lacking in protein, you can consider adding a protein shake to it to help boost protein to
improve satiety and reduce muscle catabolism.
Having protein in place at each meal will also help ensure that blood sugar levels remain
When traveling, it’s easier to have meals that contain primarily carbs, so here are a few
examples of how to add on protein to enjoyable meals.
• Add 3 eggs to a pancake breakfast
• Go for double the meat in your sandwich or burrito
• Order sashimi with your sushi rolls
• Pack food in your carry-on baggage. Liquids aren’t allowed in greater than 4 ounces, but all foods are allowed on planes. Just be aware of the odor of any food you’re taking on the plane to be courteous of your neighbors.
•Trail mix, beef jerky, protein or nut bars, or even tuna in water pouches are easy to carry on and don’t require refrigeration.
• Bring an empty water bottle to fill once you get through security to stay hydrated on
your flight. Don’t forget to pre-load your water bottle with some sort of electrolyte mix.
• Bring a small cooler to pack some cold items. Always ensure you have enough ice to keep perishable items safe for consumption.
• Water jugs are cheap and easy to use for refilling water bottles while you’re on the road. Reverse osmosis and mineral water options are best.
• Pack healthy snack items. If you like crunchy foods like chips while on a road trip, try baby carrots, celery sticks, veggie chips, and clean pork rinds.
• You can save a lot of time and energy locating a quality meal by packing your own.
Choose a meal that can be eaten cold and stored in your small cooler so you can
get back on the road quickly. This also helps cut down on the inability to find food and
going a bit too long between meals.
Founder of Affiliate Supplements. Long-time CrossFitter (L1) and fitness nut. New-time dad.
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