mindset upgrade for your protein shake

UNPOPULAR OPINION: protein powder is not a meal substitute.⁣

Look, I know how you got here:⁣
>> you know you need to eat more protein to build lean muscle so you started supplementing⁣
>> of all the macros, you consider protein the healthiest option over a carb- or fat-heavy one⁣
>> there’s just no time to make or pack a meal – it’s too easy to grab powder and shake on the go ⁣
>> if you can hack your appetite now and delay eating a real meal, you’ll lose more weight ⁣

But does ANYONE actually like shaking up a chalky powder in water and sucking it down? Even if you like the taste and don’t mind the texture – how do you feel about your post-shake breath?

Ok sure, there’s a time and a place to rely on a quick protein powder + water combo, but if you’re the type to lean on the option more often than not – you might find yourself dragging and wrestling with hangry cravings later! 

Picture this: protein powder as the start of a PFC balanced meal that actually fills you up and satisfies you. It supports macro (and micro) needs so you can feel and perform your best – as soon as this afternoon. ⁣

Yes, the difference between <150 calories from JUST protein or 300+ calories from a mix of macros is enough to alter the course of your entire day. Meals should lead to full, satisfied, stable and energized. I know I’ve got no time for hangry (or stale whey protein breath).

looking for some more ideas to boost protein?

See the images above for animal based and plant based protein sources, and a non-exhaustive list of high protein foods that you can rotate through to hit your goals: here:

  • fresh and frozen cuts of meat, fish, poultry, seafood ⁣⁣⁣
  • ⁣⁣dried meat poultry and salmon such as meat sticks and jerky⁣⁣⁣
  • ⁣⁣⁣eggs, egg whites⁣⁣⁣
  • ⁣⁣⁣beans, lentils, peas and products made from these⁣⁣⁣
  • ⁣⁣⁣dairy products, especially Greek yogurt, Quark, cottage cheese ⁣⁣⁣
  • ⁣⁣⁣high protein versions of grain products such as wraps, bread, pasta, pancake mix⁣⁣⁣
  • ⁣⁣⁣edamame, soy products⁣⁣
  • ⁣⁣⁣high protein sweets like ice cream⁣⁣⁣ bars, muffins or cookies
  • smaller amounts of protein found in whole grains, nuts and seeds⁣⁣

Here’s my challenge to you: aim to limit your protein supplements to one per day. Absolutely no harm if you have to lean on these products – they’re highly convenient! But, there’s power preparing real, whole food meals most of the time.