Admittedly I should probably just plan better, but I’m curious if any OMAAT readers feel the same, and/or have any recommendations.
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You may not want to have just a protein shake after a workout, especially if it's low in Carbs. The most important thing after a workout is replenishing your energy stores and its the shake is just full of protein your body will just use the protein for energy, your body also needs carbs to digest the protein. You may want have a banana or some source of Carbs with the protein shake so you don't waste the protein.
@ AnishReddi -- Good point, and I probably should have gone into that in more detail. Finding a banana or source of carbs is super easy in hotels, I feel like it's all I consume when traveling. It's the protein that's tricky, which is why I focused on it in this post.
I get the frustration - working out in the middle of the day, a lot of restaurants just aren't really set up to offer small stuff like a protein shake.
May I recommend AM workouts - at hotels I almost universally work out at 5, 6, 7 AM. At a full service restaurant, there is often some kind of shake on the menu for breakfast. If not, eggs provide the protein.
Just bring some single serving pouches of protein powder and shake it up with a bottle of water/non-dairy milk of your choice. Plenty of brands have them, hesitant to recommend one so I don't look like a spammer.
@Ben: Have a look at the Apres Spa Cafe at The Four Seasons Doha, it is a great concept that I wish every FS would have! Also conveniently located next to the gym/spa area.
I just bring a ziplock bag with protein powder and a scoop. It's way easier to find milk / bottled water than a protein shake. Maybe avoid vanilla powder in Singapore, but I've never had a problem. Dogs and screening equipment never flag it. It's no different than flying with baby formula.
You don't need protein shakes if you're eating a sensible diet. And they can be unhelpful if you don't check what's in them.
https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
Agree with other commentator on single serve protein packets. Also would have less of an issue going through security with individual packets instead of a large bag of protein powder. X-rays generally have less problems with smaller containers of powder than larger ones.
Highly recommend Vega single serve packets. Taste is good and they use stevia instead of the colitis-inducing sucralose used by fairlife.
Xymogen Fit Food French Vanilla packaged in a box with 10 single serve. Xymogen can only ordered through a nutritionist (they have many different types of functional foods for people with complex health needs) I have used their products (not the sports nutrition) for about 20 years.
I not a fan of protein bars and the like so I take my shaker cup and protein powder with me whenever I travel. For convenience I will mix in creatine into the powder (eg if I take 7 servings of protein powder, i'll mix in 7 servings of creatine) and take it in ziploc bag or I'll save an empty bag of the protein (I use Ascent) if I finish off a bag and I know I have trip coming up. Once I land, I just try and find whatever liquid I can that isnt water at a store near the hotel (usually some form of soymilk or milk isnt that hard to find). Occasionally, I'll travel with muscle mac as an ICE (in case of emergency) option, all you need is hot water, although a microwave is better if the room has it.
Maybe the folks at the hotels responsible for stocking the pantry or food/bev dept need a little nudge to order shelf stable, individual servings of protein powder and protein shakes, like Premier Protein, that can scratch the itch.
It's baffling to me how a non-vegetarian finds it difficult to consume protein when travelling.
A post-workout protein shake is incredibly different than just protein from regular food
Protein shakes are absolutely needed for certain workouts; they ensure proper recovery and growth. You are right that it is also necessary to check what's in them. Clean, whey protein is all you need.
Ben this is a subject near and dear to my heart. I typically run whenever traveling and post-run shakes are so key to my recovery. As a few others have suggested, I find it easiest to pack some of my protein powder from home or use single-serve packets. TSA has never questioned the zip-lock bag of protein powder. Ascent is my favorite brand by far. I'll mix it with water or oat milk (dissolves better than almond milk or regular milk). Also as a health note, highly discourage consumption of Muscle Milk. Their ingredient list is terrible, full of fillers and junk that outweigh the benefits of their protein. Most bottled protein shakes and bars are similar. Stay away as much as possible.
Maybe could see if the hotel has cottage cheese? A lot of hotels have it for breakfast at least, and it tends to have a good protein to calorie ratio.
While the Hyatt Ziva Puerto Vallarta’s food wasn’t anything to write home about - par for the course with an all-inclusive - they did make shakes to order and had several protein powder options. The only frustrating part was that they were available at a station inside the buffet. They insisted you needed to check in with a host and be seated to order anything… I just snuck in the back way after my workouts and had them make me a smoothie and grabbed a banana.
I suppose the question I have is "Considering the places you seem to end up staying how can they *not* manage to find you protein shakes?" It's not like you're staying at the neighborhood Holiday Inn...
There's probably a limited amount of people serious enough about lifting weights that investing in sourcing protein shakes would be worth it (you can't store those that long). That's just a guess though. If I'm in a city hotel I'll do a Uber Eats order or something like that to get them from a market.
Also I don't meant to "mansplain" things, but the timing of getting protein doesn't have to be right after a workout. Better to get it in early and spread throughout the day.
Protein is so overrated. Just eat something like real food. Processed protein powder is disgusting.
I would encourage you to carefully consider whether proteins shakes are as good for you as you might hope. Much of the research into their efficacy is of poor quality and funded by special interest groups.
The broad body of scientific opinion is rapidly swinging behind the idea that Ultra Processed Foods (UPFs) are a primary cause of the worldwide epidemic of diet-related disorders, and that the historical focus on nutritional analysis rather than food processing techniques has been misplaced. Your ancestors didn't need to drink protein shakes to survive, so your body is unlikely to be evolutionarily adapted to their consumption.
I regularly use hotel gyms, but I'm not in the least concerned about the lack of protein shakes. However, especially in North America, I am extremely concerned by my inability to find food at breakfast that's not a UPF. Even the eggs are UPFs in most hotels.
Like most other commenters, I just bring my own protein powder. I would do that even if hotels did provide shakes, since I want to control exactly how much and what is in my shakes.
Never had anything even remotely approaching an issue at security.
Protein drinks are pretty important for those post weight loss surgery or taking diabetic or weight loss injections.
Us commoners who fly coach and travel on per diem/expenses will tell you why. Look at any little cubby that the hotel sells things out of and except for the alcohol, pretty much everything else has a layer of dust on it. Booze and microwave popcorn sells. Anything else not so much.
This is so not complicated. why create unnecessary drama. Pack protein bars. Your favorite brand. You’r favorite flavor(s). Chill in the fridge if you’re so inclined. And by the way are you two such workout gods/muscle heads that you need protein immediately after a workout? That’s kind of a Muscle Mary thing. Eat protein at every meal. Unless you’re training for something like the iron man or a physique competition you don’t need protein immediately after a workout. And if you do pack protein bars. Easy. You’re welcome.
Get a protein test tube. Concentrated travel sized tubes with 20-25g of protein per tube. Taste terrible, but that's not the point.
Relax dude, don't get too worked up about your protein shakes. You've replied 3x in this thread... LOOOL
Almost considered buying the jugs of 5 lbs of protein to lug with me around. The Zilara in Cancun had these protein shakes advertised in their coffee joint, but I can not think of the last hotel to offer these.
@Vinay - Couldn’t agree more. Unless you’re training for a body building competition, just order meat and eggs for breakfast, fish or meat appetizers with lunch and a large meat or fish entree with dinner. And go easy on carbs.
Literally had this conversation with a hotel spa y'day in Poland. Most hotels dont, even though I would be fine paying a bit more for convenience.
I think I have come across 2-3 so far which do (e.g., Renaissance Clubsport ones, St. Regis Maldives, JW Juhu), but it's very rare and I feel the last two just had amazing service and may have more accommodated me vs stock it by default.
See paragraph 3 for the OMAAT how to fly with proteins...
OB EXP: Type II diabetic 50s watching carbs and sugars and testing blood glucose hourly if not more with electronic (not finger-stick) device. My goal is "normal", my bad is "high", and hotels... well bottled water WE NOW TAKE FOR GRANTED but that didn't use to be a thing either, and still is billed "well" at various places (JWM I'm looking at you).
Protein drinks/shakes (again for MY goals) are great anytime, so before a workout, after a workout, just not during... water works great and I don't feel bloated from a shake during a brisk walk or weight routine.
Protein powder - get the sugar-free version, available at CVS, Safeway/Albertson's, and Amazon. Keep in the original container. Customs doesn't care. Drug Enforcement is actually very very nice about it in Eu. The US is a totalitarian shithole of self-absorbed cop wannabes patrolling your powders, so DUMP before coming back and buy new.
This info is as of 2022Q4 through 2023Q1 and it may change or have been changed. If you intend to bring protein poweder INTO the States... please update... like most people I'll fight the good fight but would rather dump $10 of protein than argue with the stupidest asses on the face of the earth - US TSA. [Yes, I have GOES.]
Once Miles gets old enough you’ll start asking yourself why airlines don’t rent car seats for plane rides. Nothing says fun like lugging around a car seat in an airport. Delta can charge me $100 for a car seat / toddler seat on a plane and I’d pay it every single day.
Your body needs vastly less protein than a normal American gets in their normal diet. That said, most hotels (especially the fancy ones) consider the "vegetarian" option to be dinner without the protein, so I can understand the difficulty in actually managing a well-balanced diet while traveling. We usually have some simplyprotein bars packed away. If protein drinks are your thing, I can't imagine there'd be any difficulty traveling with a single-serve pouch. On the other hand, I can see how a ziplock baggie of unknown powder would raise questions.
Someone at the Hilton Garden Inn in Wayne NJ must be waiting for you - they have all 3 flavors of the Fairlife shakes!
Why not just take 500g of whey in holiday luggage?
I have done that for 20 years.
Don't need to go mad with taking all your supps but 500g whey is tiny and portable.
The demand is not worth the investment in equipment and ingredients, some of which have a short shelf life like fresh fruit. Most people I see traveling look like they've never worked out a day in their life. Personally, I look for hotels near good paved hiking trails (some cities are much better than others) and go for a long 3 hour hike.
I think even commercial gyms there's probably only relatively small percentage of people that know about nutrition and take protein supplements. Hotel gyms are far more deserted so I honestly don't think it's any kind of market for them. I used to bring my own protein powder but now when I travel I just use the quest protein bars. 20 grams of protein in 170 ish calories isn't bad imo.
Itis not just hotels, MUV gyms in SC does not have protein shake. It so unamerican! Jajaja
Ironically the Four Seasons Los Cabos does have protein shakes! They're served at Ginger's Cafe so I don't think you can order them through room service but that cafe is very close to the gym. Easy enough to hit up on the walk back to your room.
Oh man. My husband and I are ultramarathon runners, so we travel with everything, powder and all. Because the last thing you need is an upset stomach during a run ...
Hi Ben:
I work for a supplement company and have traveled all over the world with protein powders - never an issue. Take a shaker cup with you and you are set!
I travel with my whey all over, if space allows I also bring my big coffee cup (800ml).
I'll come down to a hotel breakfast or hotel lounge with 3 scoops of protein in them and may repeat that 1-2 per day.
As of 2021 Europe has a ton of protein Ready-to-Drink options. Madrid, London, Frankfurt, you can find reputable-brand protein shakes (with 20grs and less than 200 calories) in convenience stores and supermarkets.
I used to travel with a sams club size mylar bag of protein powder to Hong Kong . All the time. It was the manufacturer bag. Anyway i would get a hand check of some kind at TSA for “organic matter”. It was usually a younger TSA guy every time who was somewhat grinning. Just went through their check and handed it back. Not really a problem. And i still carry a 12 pack of quest bars. Only downside is they are heavy.
It’s baffling to me how some people still think that you need to eat meat to get protein