Protein is important for both weight loss and muscle gain, however, it's not always convenient. High protein foods such as chicken, steak etc are difficult to consume on the move or they require a fridge and microwave to enjoy.
This article is all about the best convenient protein sources, stuff that you can take with you and eat on the go. I'll compare protein content, their Calorie content, and the protein to Calorie ratio (the lower the better i.e. you get more protein for less Calories). Plus, I'll give a brief review of each product.
Protein per serving: 90
Calories per serving: 16
Protein/Calorie Ratio: 5.6
Biltong is my new favorite thing, it's like Jerky but better. It has less Calories, more protein, and less sugar than Jerky. I think it also tastes better. Smoked is my favorite.
Find it on amazon here
Protein per serving: 15
Calories per serving: 120
Protein/Calorie Ratio: 8
I f***cking love Greek yogurt. For me, it's the perfect healthy desert or mid-morning snack to keep away the hunger pang. To ramp up the protein, add a 1/3 scoop protein powder to take it to 20g+
Find on amazon here
Protein per serving: 25
Calories per serving: 150
Protein/Calorie Ratio: 6
When you think of the words convenient and protein together, many people come to protein powder. Specifically, whey protein. Why whey? Because it has the highest concentration of leucine - an amino acid (part of protein) that is directly responsible for signalling the muscle to grow.
To let you in on a secret about protein powders, they all work similar in terms of effectiveness. The super expensive ones will not perform that much better than the cheap ones (as long as the cheap ones contain what they say they do). However, what separates the high end from the budget powders is how they mix, how they taste, and whether they give you gas. Personally, I find paying that little extra is worth it.
Hard Boiled Eggs
Protein per serving (2 eggs): 12
Calories per serving: 160
Protein/Calorie Ratio: 13.3
Some people love eggs, others do not. But if you, great news! Eggs are an amazing whole-food source of protein that not only contain stuff to build your muscles but they are also full of nutrients.
The old myth that they are bad for your cholesterol is exactly that - a myth. For an entertaining explanation, click here
Protein per serving: 20
Calories per serving: 210
Protein/Calorie Ratio: 10.5
I bounce around with protein bars, I try different ones just to see what's on offer, however, I really like these Powerbars. They contain a robust 20g protein, 4g of fiber (that helps keep you fuller), and keep the Calories around 200. They taste pretty good (just remember these are protein bars - not home cooked meals) and they were on special offer when I tried them...I haven't tried any others since.
To find on amazon, click here
Bonus: Not so good sources
Protein per serving (1oz): 6
Calories per serving: 160
Protein/Calorie Ratio: 27
Nuts are a poster child of the health food market. So why do they land here?
Because despite full of good fats and various nutrients, they are a terrible protein source. Nuts need to be re-branded as 'healthy fat source' not an alternative protein source. Trying to get your protein by increasing your nut intake is a great way to get fat.
Protein per serving (2tbsp): 6
Calories per serving: 190
Protein/Calorie Ratio: 32
If nuts are not a good protein source, then crushing them and adding oil will probably not make them better. The stories I hear about kids trying to bulk up using peanut butter and the like makes me physically cringe.