Protein In A Hurry

It’s not always easy to get enough protein in your diet on training days when you’re also busy working, spending time with family or at social events – sometimes you just need a quick and easy hit of protein to fuel your recovery and invigorate your muscles. Protein is multi-functional and a key requirement of peak physical and mental performance ( It is therefore incredibly helpful to know the whats and the hows of finding yourself a smart protein choice.

Protein In A Hurry – The What

Below is a list of things that give you some of the best, quickest and most potent protein sources so you can get the nutrition you need on the move and in a rush. Your best sources of protein are:

  • Whey Isolate Protein Shake
  • Eggs
  • Fish, Poultry + Meat
  • Almonds
  • Cottage Cheese
  • Greek Yoghurt + Milk


Protein In A Hurry – The How

Whey Protein Isolate

  • Find yourself a protein shake with minimal fat, added sugar and (dependant on your health and fitness goals) one that is relatively low in calories; usually these shakes offer between 25 and 30 grams of protein per serving. Whey isolate is the best “fast” source of protein as the absorption is quicker however you do risk wasting excess protein due to an inability to absorb volumes in excess of 30-40 grams in a single sitting. If you are taking your protein with longer and slower absorption in mind then a casein protein shake would also be effective. Your best option is to take the protein shake as soon after training as possible to increase likelihood of absorption, catch your body at peak metabolism and refuel yourself quickly.


  • Whole eggs are the richest source of complete protein that you will find in a supermarket. A great way to “pre-prepare” without doing meal prep is to always keep 2 or 3 boiled eggs in your fridge ready for consumption. Scrambled, poached or fried, the wonderful thing about eggs is that they take minimal time to cook and with a dash of salt and pepper can be a delicious and nutritious way to get a much needed hit of protein.

Fish, Poultry + Meat

  • Although slightly more time consuming, animal sources are a great way of getting your protein. Chicken strips, tinned fish and biltong are all good sources of protein with very little preparation required and in the correct volumes a powerful hit of protein. Al three are also widely available at supermarkets and, although i wouldn’t recommend making them a primary source of protein, can be a very effective way of boosting your daily intake.


  • 100 grams of almonds can give you roughly 21 grams of protein – as well as a plethora of other beneficial nutrients. They are quick, simple and easy to consume on the move. If you need a great source of protein that doesn’t leave you feeling overly full, also supplies plenty of other forms of goodness and you can transport easily then almonds are perfect for you.

Cottage Cheese

  • With 11 grams of protein per 100 grams, cottage cheese can be a quick way of getting a small amount of protein in to your body. Although it is comparatively high in fat/protein content, this isn’t necessarily always a bad thing as fat is essential in the breaking down and absorption of protein.It’s also a great source of many other nutrients such as calcium, potassium and sodium.

Greek Yoghurt + Milk

  • With 10 grams of protein per 100 grams consumed and incredibly low in fat, Greek yoghurt is a real winner. It’s a good source of protein, especially as a snack and also gives you a hit of vitamins B6 and B12. Milk only offers you 3.4 grams of protein per 100 grams but is a great way of adding additional protein to your whey protein shake (as mentioned above). Be careful not to over consume milk as it is relatively high in fat and can negatively impact you if your goal is weight loss.

Other great sources of protein include:

  • Cheese
  • Beans/Legumes
  • Soy
  • Other Nuts
  • Brocolli
  • Oats

Protein In A Hurry – The Important Thing

What is most important for you when leading a busy and active lifestyle is to ensure that you are still getting a balanced and nutritious diet with your macro (protein, carbohydrates and fat) and micro (vitamins and minerals) nutrients. Sacrificing good, healthy food for quick snacks and protein sources can be detrimental to your health as i mentioned in the linked blog above. Focus on refuelling intelligently with a variety of, ideally, natural, organic and nutritious whole foods. Oh, and don’t be afraid to take a shortcut when necessary to ensure you get the goodness that your body needs.

If you want to see more health, fitness, nutrition, boxing or gym related content, then give us a follow on social media, YouTube and check out the other articles on the website:

Facebook –

Instagram –

Twitter –

Website –

YouTube –