I don’t know about you, but when I am really busy coaching and running the gym, my food planning can really go out the window. I’m not proud to admit it, because I’d prefer everybody thought I was eating perfectly planned, Insta-worthy meals, regardless of how busy I am. That’s not true though.
In fact, just the other day I ate half a cucumber with some cream cheese on it at 3pm just because I was starving. It wasn’t even chopped up. #failure
What I tell my clients, and what I am going to tell you now is, hitting your protein requirements every day is a non-negotiable if you want to get stronger, build muscle, perform at your peak and recover optimally.
A question I often get asked too is “how do I get enough protein in a day”, so here it is! My tips on how to hit your protein numbers even when you’re running around like a headless chook.
1. Get some pro in the AM
Don’t wait until lunch or dinner for a protein hit. Eating a protein-rich breakfast makes getting your intake up a lot easier. A few of my faves? Natural muesli with a big serve of Chobani® FiT™, whole meal bread with a boiled egg and some low-fat cream cheese, or a breakfast roll with ham, egg and tomato.
2. Make a shake
It takes no time at all to whip up a quick protein shake, but skip the premade ones if you can. They often lack the nutritional benefits of a homemade concoction (and let’s be honest, the ones we make ourselves taste better!) My go-to recipe – a scoop of natural protein powder of choice (I like vanilla for a neutral flavour profile), a tub of Chobani® FiT™, a tablespoon of peanut butter, half a frozen banana, half a pink lady apple and a big glug of almond milk.
3. Snack on something with pro-tential
Your 3:30-itis will be fixed with a snack but your chocolate bar is not going to keep you going for long. Make an arvo snack another opportunity for something protein-dense. Rice cakes with a smear of avo or salsa with a topping of lunch meat or a sweeter option of cottage cheese, honey, cinnamon and banana is a winner.
4. An after-dinner-treat
A world without dessert is a world I don’t want to know about. You never need to feel guilty about indulging, but with a bit of protein in your dessert how can you say no? Mix up your Chobani® FiT™ with a mini-chocolate bar chopped up or, drizzle some melted Nutella or Peanut Butter on there. You heard it here first.
To follow Bec on Instagram: @becchambersfit