Alternatives To Protein Powder

Alternatives to Protein Powder


So you may have heard, you need to run out and buy all different kinds of protein powder to get your muscle gainz on.  This is just a bunch of hype marketing to get you to spend more money.  Protein powder is awesome, but it’s not required.

First, let’s see if protein powder is for you.  If not let’s get you some alternatives to protein powder.

Props to Protein

It’s super important to prepare fuel for your body when you are working out, even when life is crazy.   You have to make it a priority to get your nutrition in.  Eating after a workout gives your muscles a little bit of a boost.  Protein helps start recovery in your muscles after you have just kicked their booty.

Running Down A Dream

We are all super busy these days.  Running from work, to pick up kids, running to the gym and then back home leaves us with little time to spare.  Sometimes life is a crazy whirlwind, so we need to bring our A game.

Having some meals prepared and ready to go is a great idea to keeping your goals on track.  When we are trying to gain lean muscle we need to aim  for 20-30 grams of protein and 30 to 35 grams of carbs within 30 minutes of a workout.

Pros for Powder

Protein powders are usually the go to choice to get your protein on the go.

  • Protein powders are convenient.
  • There is no need to refrigerate them.
  • They are very compact, so not much space is needed.
  • You can find powders that are a great mix of proteins and carbs, giving you optimal post workout nutrition.

I thought this Article was about Alternatives to Protein Powder

Ahh, you got me there.  However, I do want you to know why some folks choose protein powders.  I also want you to be able to make an educated decision and not just shy away if you have never tried a protein powder.

They are 100% not necessary though.  It’s a personal choice.  I like having options and I believe it’s my duty to give my clients and readers all the possible options and resources too.

Sometimes I have food and other days I have protein shakes. Do what works best for you.

Something to Think About

 If you are overwhelmed and trying to get this fitness stuff right, it might be in your best interest to add a daily protein shake to your routine. It’s one easy thing that you don’t have to spend too much time and effort on.  

If you are struggling with a fitness plan be sure to sign up for my free workout plan!

Alternatives to Protein Powder

Ideas to super charge your nutrition.

So even though protein powders are a great option, they aren’t the right choice for everyone.

  • Not everyone likes to spend money on protein powders.
  •  Some people don’t like the way they taste. 
  • Eating real, whole food might be a goal  ( in my opinion, protein powder is a real food, but some will disagree ).
  • Allergies may prevent the use of protein powder.
  • Solid food keeps you feeling full longer.

So lets take a look at what you can use in place of protein powders.


Our bodies use protein to help our muscles grow and recover.  Here are some examples of portable protein.

  • Packets of fish or chicken
  • Hard boiled eggs
  • Precooked lean meats sliced into strips or chunks so they can be easily eaten.


Eating carbs after a workout also aids in helping our muscles recover and grow.  Take a look at some portable carbohydrate options.

  • Precooked sweet potatoes
  • Fresh fruit
  • Whole wheat bread or tortilla


You don’t need to get your fats in right after a workout, but you do want to get some good healthy fats in.  Here are a few options if you would like to include them in your post workout fuel.

  • Unsweetened coconut flakes or chips
  • Nuts and Olives
  • Avocado
  • Peanut butter

Protein Carb Mix

Killing two birds with one stone.

  • Cartons of flavored milk
  • Meat and lettuce rolls
  • A piece of fruit and low fat Greek yogurt/toss fresh or frozen berries in with your yogurt
  • Wraps made with whole grain lean turkey or chicken and lettuce or shredded cabbage
  • Hummus Pita with chicken and spinach
  • Protein pancakes
  • Egg crepes or Egg Tortillas
  • Apple and peanut butter
  • Cottage cheese
  • Protein bars (check to make sure they aren’t sper full of sugar)

Some of these options can live in your gym bag while others will require Tupperware containers and ice packs.

Its really up to you which you prefer.  My suggestion would be to stock up on some of each and see what works for you.

You can always store a couple of pre-measured scoops of protein powder and a shaker cup or some packets of tuna and peanut butter in your gym bag. Then pack a couple of refrigerated only items a couple of times a week.

These are just a few ideas to get you started I’m sure you will come up with some of your own favorites as you get in the habit of preparing your post workout fuel.

Action Item: Pick a post workout meal for the week and get it made up and ready to go.  No excuses, pick, purchase, prep and meet your goals!

 I’m definitely curious to know what your favorite alternatives to protein powder are!  Leave me a comment below and tell me how you rock your post workout fuel.  xoxo, Cynthia

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