What "protein hit" first thing in the office
Discussion
5 miles on a bike isn't much exercise at all. You don't *need* any protein after that.
You are probably getting hungry because you are eating poorly - a banana is just sugar really, fruit and fibre would be better used to scrub the toilet pan. I don't know what is in your wraps, but crisps are not food.
If you cannot find a way to eat some eggs in the morning, eating a better, bigger evening meal and skip your "breakfast" would be my advice.
You are probably getting hungry because you are eating poorly - a banana is just sugar really, fruit and fibre would be better used to scrub the toilet pan. I don't know what is in your wraps, but crisps are not food.
If you cannot find a way to eat some eggs in the morning, eating a better, bigger evening meal and skip your "breakfast" would be my advice.
I suggest starting the day with an apple to give you slow releasing sugars. When you get to work, follow up with a protein shake and a banana.
Boil some eggs and make some fruit and nut trail mix the night before to have at work the following day. I suggest some raisins, pumpkin seeds, unsalted and unroasted Brazil nuts, Cashew nuts, Almond and Walnuts.
A couple of boiled eggs and nuts through the day will definitely keep you fuller for longer whilst also supplying you essential proteins, carbs and Omega 3 fatty acids.
Boil some eggs and make some fruit and nut trail mix the night before to have at work the following day. I suggest some raisins, pumpkin seeds, unsalted and unroasted Brazil nuts, Cashew nuts, Almond and Walnuts.
A couple of boiled eggs and nuts through the day will definitely keep you fuller for longer whilst also supplying you essential proteins, carbs and Omega 3 fatty acids.
As others have said (in a more condescending tone 
) try and eat a better breakfast before you leave in the morning. Eggs on wholemeal toast is a good shout, a banana is better as pre exercise food than post. Keep some nuts at your desk for snacking and chicken with pasta is a better lunch option than the wraps.
As far as the crisps and fruit go, eat what you like but simple carbs and sugar are going to be burned really quickly and leave you feeling hungry.
) try and eat a better breakfast before you leave in the morning. Eggs on wholemeal toast is a good shout, a banana is better as pre exercise food than post. Keep some nuts at your desk for snacking and chicken with pasta is a better lunch option than the wraps.As far as the crisps and fruit go, eat what you like but simple carbs and sugar are going to be burned really quickly and leave you feeling hungry.
I do an hour on the treadmill before work (let's be cool and call it fasted cardio 
)and have a protein shake at 9am at my desk. Happens to be a Bulk Powders whey protein, so if you believe the packaging 22g of protein for a 30g serving. Then at about 11am have a mini babybel and a mini pepperami because I know how to live the high life. Then a decent lunch of, say, chicken and salad, then another snack of some kind at 3pm. Salmon and veggies for dinner and at no point in the day have I been hungry. Then another hour of some exercise or other before bed.
I am trying to go a bit more keto though, and I'm losing weight, so it's not a forever plan.
)and have a protein shake at 9am at my desk. Happens to be a Bulk Powders whey protein, so if you believe the packaging 22g of protein for a 30g serving. Then at about 11am have a mini babybel and a mini pepperami because I know how to live the high life. Then a decent lunch of, say, chicken and salad, then another snack of some kind at 3pm. Salmon and veggies for dinner and at no point in the day have I been hungry. Then another hour of some exercise or other before bed.I am trying to go a bit more keto though, and I'm losing weight, so it's not a forever plan.
You can make omelette muffins which are pretty much what you'd expect - pour omelette mix into a muffin tin, including whatever your preferred ingredients are, and bake in the oven.
Keep in the fridge ok and taste fine cold. Easy to take one to work in a small tupperware container and eat it from your hand without cutlery.
Good way to make something high protein that you know exactly what's in it.
Or a protein shake. Some people don't get on with them, but it very much depends on brand, flavour, and personal taste.
Keep in the fridge ok and taste fine cold. Easy to take one to work in a small tupperware container and eat it from your hand without cutlery.
Good way to make something high protein that you know exactly what's in it.
Or a protein shake. Some people don't get on with them, but it very much depends on brand, flavour, and personal taste.
1 slice of Wholemeal toast, 30g of mashed avocado, sliced boiled egg, salt & pepper. 225 calories 10g protein.
Have 2 slices if you want, won't be hungry until after lunch, eat lunch at 1.30pm
No crisps, and bulk out your wraps with chickpea roasted with paprika on them.
Canned tuna is a good protein snack.
Shakes are a last resort or absolute must if you have a specific target to hit daily for some reason.
Have 2 slices if you want, won't be hungry until after lunch, eat lunch at 1.30pm
No crisps, and bulk out your wraps with chickpea roasted with paprika on them.
Canned tuna is a good protein snack.
Shakes are a last resort or absolute must if you have a specific target to hit daily for some reason.
PaulW100 said:
1 slice of Wholemeal toast, 30g of mashed avocado, sliced boiled egg, salt & pepper. 225 calories 10g protein.
Have 2 slices if you want, won't be hungry until after lunch, eat lunch at 1.30pm
No crisps, and bulk out your wraps with chickpea roasted with paprika on them.
Canned tuna is a good protein snack.
Shakes are a last resort or absolute must if you have a specific target to hit daily for some reason.
Is the most sensible answer.Have 2 slices if you want, won't be hungry until after lunch, eat lunch at 1.30pm
No crisps, and bulk out your wraps with chickpea roasted with paprika on them.
Canned tuna is a good protein snack.
Shakes are a last resort or absolute must if you have a specific target to hit daily for some reason.
To the chap who runs then has a protein shake - why? To offset any calories burnt?
Fruit n Fibre cereal is 24% sugar by weight according to Kellogg's website.
I'd read the nutritional info for your wraps as well, if I were you.
Turning to specific high protein shake products or other pseudo-scientific and expensive b
kology in a packet seems like a distraction to me.
Check what you're currently eating. Swap out the high fat and high sugar products for healthier alternatives. And cut out the complete crap like crisps; they're an occasional treat, not part of your regular diet.
I'd read the nutritional info for your wraps as well, if I were you.
Turning to specific high protein shake products or other pseudo-scientific and expensive b
kology in a packet seems like a distraction to me.Check what you're currently eating. Swap out the high fat and high sugar products for healthier alternatives. And cut out the complete crap like crisps; they're an occasional treat, not part of your regular diet.
Gluten free oats from Holland barret - spoon of peanut butter (or almonds), raisins for sweetness. Boiling water over the oats, leave it to soak for 5 mins and you're done. Has a low GI so releases sugars slowly into your bloodstream so you feel full over a period of time.
Or eggs, having them everyday - there is always the cholesterol debate.
Or eggs, having them everyday - there is always the cholesterol debate.
In the olden times when I was still cycling, I rode to work. 17 miles in, 17 miles home. Plus midweek training/chaingangs, racing or weekend rides.
I would never eat before the ride in. Maybe sometimes I’d eat some breakfast at work - either a banana or a couple of poached eggs from the canteen. It was less than an hour’s ride so didn’t warrant special fuelling.
When I moved house I rode the new journey (but no longer daily - it was nearly 30 miles each way and 3 hours a day plus work was too time consuming). I remember doing that “fasted” in the mornings but then discovered I was close to bonking a couple of times, so would eat a banana half way.
I’m not sure it’s the cycling that’s making you hungry (5 miles riding certainly shouldn’t - I suspect you wouldn’t take on extra fuel to do 15-20 minutes of any other exercise) but more that you are hungry anyway. I’d think about what normal food would be fine and not worry about there being an effect from riding your bike.
Good on you for riding to and from work - it was my favourite part of the working day (indeed, given how much I did, often the favourite part of every day). I had to give up cycling 10 years ago - along with all other meaningful exercise - and I still miss it..!
I would never eat before the ride in. Maybe sometimes I’d eat some breakfast at work - either a banana or a couple of poached eggs from the canteen. It was less than an hour’s ride so didn’t warrant special fuelling.
When I moved house I rode the new journey (but no longer daily - it was nearly 30 miles each way and 3 hours a day plus work was too time consuming). I remember doing that “fasted” in the mornings but then discovered I was close to bonking a couple of times, so would eat a banana half way.
I’m not sure it’s the cycling that’s making you hungry (5 miles riding certainly shouldn’t - I suspect you wouldn’t take on extra fuel to do 15-20 minutes of any other exercise) but more that you are hungry anyway. I’d think about what normal food would be fine and not worry about there being an effect from riding your bike.
Good on you for riding to and from work - it was my favourite part of the working day (indeed, given how much I did, often the favourite part of every day). I had to give up cycling 10 years ago - along with all other meaningful exercise - and I still miss it..!
popeyewhite said:
MOMACC said:
I regularly have this for a post workout breakfast.
Why?I mean why not an egg on wholemeal? Are you a professional bodybuilder?
I don't have a toaster or an egg poacher in my car, maybe I should buy a motorhome.
Gym 6-7
Travel to work 7-8.30
No hot food facilities in the office
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