If you struggle to hit your protein goals, read this

(contains my 7 favourite tips to get in protein when you're at work or travelling)

Protein plays an important role in a nutrition plan for fat loss.

- It keeps you feeling full for longer.
- It's important for recovering from your workouts.
- You need it to repair and rebuild your muscles.
- You burn more calories through digestion than with fats or carbs.

If you're lifting weights with enough intensity, you'll be creating trauma in your muscle fibres that you need to repair.

Your body needs protein to repair these muscles and make them stronger.

1.6g per kg of your bodyweight per day is all you need (about 0.72g per lb).

Spreading protein intake across the day is better than getting most of it in one go.

This will give your body the signal to build muscle multiple times per day.

Once started, the process lasts for about 4 hours.

Aim for 4 servings of protein >30g per day, 3-4 hours apart.

Here are my favourite ways to get in more protein, even if you're working in an office and are too busy to prepare foods:

1. Make your own 2 minute high protein salad.

Pick up a salad pack and some chicken breast chunks for sandwiches.

Combine for a low calorie, high protein lunch (that you can track)! https://t.co/kfWAf7ClLG

2. Hard boil some eggs and bring them with you. 3 or 4 of those will give you a snack in the afternoon that helps you hit your protein goals.

Or you can make them part of your lunch.

3. Hot food counters in supermarkets

These can be hit and miss. Some of them just sell sausage rolls and pasties.

Others will sell you half a cooked chicken.

Again, buy a salad and that (or some cooked chicken breast) and you've got a very easy high protein lunch. https://t.co/xzJsxUH8C1

4. Tinned fish

Buy a pack of tinned fish - tuna or salmon.

Eat it in the office. Ignore comments from co-workers.

5. Meal prep.

Cook something like chilli con carne or a chicken curry.

Track macros of the entire batch, then weigh the batch when you're done cooking. 

Split it into multiple containers containing equal amounts and divide total macros by this number.

https://t.co/YP7KH2B3ER

6. Deli/Sandwich meat

Go into the nearest conveience shop and buy a pack of cooked ham, turkey or chicken breast.

You'll have 20-30g of protein with minimal extra calories.

Eat straight from pack. https://t.co/Ell2xD5y77

7. Skyr/0% fat Greek Yoghurt

The ultimate high protein snack.

You can get 50g of protein on the go for 300 calories with one of these.

Eat the whole thing. Perfect if there's a shop near your workplace selling these. https://t.co/OHs3xLXp83

Of course you have protein supplements as well.

My absolute favourite is The Protein Works whey 360 extreme (chocolate orange flavour)

The Protein Works have a huge range of excellent options (like pancakes and cookies)

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9 years after first using the protein works I'm now an affiliate!

You can get 10% off with my link here and code ROB10:

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If you found this thread useful, retweet the first tweet to help someone else out!

Follow me @Rob_NBF if you're a middle aged man who wants to lose fat and get in shape.
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If not, you're missing out:

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P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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