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JUN 17, 2024

How to Get Your Protein While on Vacation: A Traveler’s Guide

Learn essential tips and tools to maintain your protein intake and fitness routine while enjoying your vacation.

Read time: 12 minutes

Everyone loves a well-earned vacation, it’s one of life’s greatest joys. But if you’re someone who's committed to a regular fitness routine, it can also be a bit of a challenge.

After all, your carefully curated workout schedule might get thrown off, and finding the right nutrition - especially protein - can be tricky. So that’s why we’ve written this guide to ensure you stay on track with your protein intake while enjoying your vacation to the fullest.

The Importance of Protein and a Consistent Workout Routine

First, let’s talk about why disrupting your workout routine can be detrimental. When you’re dedicated to fitness, consistency is key. Regular workouts help build muscle, increase endurance, and improve overall health. But taking a break from your routine can lead to several issues.

Muscle Atrophy

Muscle atrophy is a condition where muscle mass decreases due to inactivity. After all, our muscles are built and maintained through regular use, primarily from resistance training and physical activity. So, when you stop exercising, your body no longer receives the stimulus needed to keep your muscles in peak condition leading to:

Decreased Strength

Without regular exercise, the strength of your muscles declines. Tasks that were once easy, like lifting your suitcase or carrying groceries, might start feeling more challenging.

Loss of Muscle Mass

Over time, you will notice a reduction in muscle size. But we’re not just talking about aesthetics, muscle loss can impact your overall health and mobility.

Joint Instability

Muscles support and stabilize your joints. When muscles weaken, joints become more vulnerable to injury, increasing the risk of strains, sprains, and other joint issues.

Metabolic Impact

Muscles are metabolically active tissues, meaning they burn calories even when you’re at rest. Less muscle mass means your body will burn fewer calories, potentially leading to weight gain.

Reduced Metabolism

Metabolism is the process by which your body converts food into energy and a reduced metabolism can be a significant consequence of taking a break from your regular exercise routine. Here’s what happens when your metabolism slows down:

Decreased Caloric Burn

Regular exercise increases your basal metabolic rate (BMR): the number of calories your body needs at rest. Without exercise, your BMR decreases, so you burn fewer calories throughout the day.

Weight Gain

This one is pretty obvious: because you’re burning fewer calories, it’s easier to gain weight if your caloric intake remains the same. Even slight indulgences while on vacation can add up quickly.

Reduced Fat Burning

Similar to the above point, exercise, especially high-intensity workouts, enhances your body’s ability to burn fat for energy. Without these workouts, your body becomes less efficient at fat burning, which can lead to an increase in body fat percentage.

Energy Levels

A slower metabolism can also affect your energy levels, making you feel more sluggish and less energetic. This can impact your ability to enjoy your vacation fully and stay active.

Loss of Progress

The loss of progress is perhaps one of the most disheartening aspects of taking a break from your fitness routine. Here’s how it can affect you:

Physical Setbacks

You might find that you’re unable to lift as much weight, run as fast, or perform as many reps as you could before your break. This loss of capability can be frustrating and demotivating.

Mental Impact

Consistency in your workout routine often builds mental resilience and confidence. Losing progress can lead to feelings of discouragement and a negative mindset toward exercise.

Motivational Decline

It can be challenging to regain the momentum you had before your break. The thought of having to work back up to your previous level of fitness can be daunting, making it harder to resume your routine.

Routine Disruption

A break can disrupt the habit loop you’ve established with regular exercise. Habits are powerful and breaking them can make it difficult to get back into the swing of things.

Maintaining Your Fitness on Vacation

Understanding these potential setbacks highlights the importance of maintaining your fitness regimen, even while on vacation. While you may not be able to stick to your usual routine, incorporating some form of physical activity and ensuring adequate protein intake can help mitigate these effects. Remember, staying active doesn’t have to mean hitting the gym, it can be as simple as going for a hike, swimming, or doing bodyweight exercises in your hotel room.

By planning ahead and staying mindful of your physical activity and nutrition, you can enjoy your vacation without sacrificing your hard-earned fitness gains.

Protein: Your Fitness Ally

We all know that protein is the backbone of muscle repair and growth. It helps your body recover from workouts and build stronger muscles. And no matter where you are in the world, there are plenty of protein-rich foods you can incorporate into your diet. Here are some examples of protein-heavy meals from different cultures:

  • Japan: Sushi with salmon or tuna provides a high amount of protein and healthy fats.
  • Greece: A classic Greek salad with grilled chicken or lamb offers a lean protein source.
  • India: Tandoori chicken or chickpea curry (chana masala) are excellent protein-packed options.
  • Mexico: Grilled fish tacos or a hearty bowl of chili con carne (with beans and meat) can give you a protein boost.
  • Middle East: Falafel and hummus made from chickpeas are delicious vegetarian sources of protein.

But, while these meals are great, they might not always be available or convenient. Which is where protein powder comes into play.

Why Protein Powder is Your Best Friend on Vacation

Protein powder is a convenient and effective way to ensure you’re getting enough protein, no matter where you are. Why? Simple really.


Protein powder is easy to transport and can be quickly mixed with water or milk. This makes it perfect for when you’re on the go.


You know exactly how much protein you’re getting with each serving. This helps you maintain your nutritional intake without guesswork.


Protein powder can be added to smoothies, oatmeal, or even baked goods, allowing you to get creative with your meals.

Quick Absorption

After a workout, your body needs protein fast. Protein powder is quickly absorbed, helping your muscles recover and grow.

The Electric Shaker Bottle: A Traveler’s Must-Have

And, of course, one of the best investments you can make for your fitness journey, especially while traveling, is an electric shaker bottle.

Ease of Use

With an electric shaker bottle, you can mix your protein shakes effortlessly. No more clumps or uneven mixing, just smooth, delicious shakes every time.


Our electric shaker bottles are designed to be lightweight and compact, making them easy to pack in your luggage.


Providing you have the correct power outlet converter (essential when traveling abroad!) you can recharge your electric shaker bottle – so you don’t have to worry about running out of power.


Take the PROMiXX PRO for example, you can use it not only for protein shakes but also for mixing other supplements or even making smoothies.

Tips for Staying on Track

To make the most of your vacation while staying on track with your protein intake, consider the following tips.

  • Plan Ahead: Research your destination to find out what protein-rich foods are available and where you can buy them.
  • Pack Snacks: Bring protein bars, nuts, or jerky for a quick protein boost when you’re out exploring.
  • Stay Active: Even if you can’t stick to your usual workout routine, try to stay active. Walk, hike, swim, or do bodyweight exercises.
  • Hydrate: Drink plenty of water to stay hydrated, especially if you’re in a hot climate or doing a lot of physical activity.

Just remember, vacations are a time to relax and enjoy yourself, but that doesn’t mean you have to completely abandon your fitness goals. With a little planning and the right tools, like protein powder and an electric shaker bottle, you can keep your protein intake up and return home feeling just as strong and healthy as when you left.


Q: Why is it important to maintain my fitness routine while on vacation?

A: Maintaining your fitness routine helps prevent muscle atrophy, keeps your metabolism steady, and ensures you don't lose the progress you've worked hard to achieve. Staying active also boosts energy levels, making your vacation more enjoyable.

Q: What are the consequences of taking a break from my regular workout routine?

A: Taking a break can lead to muscle atrophy, decreased strength, loss of muscle mass, joint instability, reduced metabolism, weight gain, reduced fat burning, and a decline in energy levels. It can also lead to physical setbacks and a loss of motivation.

Q: How can I stay active while on vacation without hitting the gym?

A: You can stay active by engaging in activities like hiking, swimming, walking, or doing bodyweight exercises in your hotel room. These activities help maintain your fitness without the need for a gym.

Q: Why is protein intake crucial for my fitness goals?

A: Protein is essential for muscle repair and growth. It helps your body recover from workouts and build stronger muscles, which is particularly important when you're trying to maintain your fitness routine while traveling.

Q: What are some protein-rich foods I can find in different countries?

A: You can find protein-rich foods like sushi with salmon or tuna in Japan, Greek salad with grilled chicken or lamb in Greece, tandoori chicken or chickpea curry in India, grilled fish tacos or chili con carne in Mexico, and falafel and hummus in the Middle East.

Q: How can protein powder help me maintain my protein intake while on vacation?

A: Protein powder is convenient, consistent, versatile, and quickly absorbed. It's easy to transport, can be mixed with water or milk, and added to various foods, ensuring you get enough protein no matter where you are.

Q: What is an electric shaker bottle, and why should I use one?

A: An electric shaker bottle helps you mix protein shakes effortlessly without clumps. It's portable, rechargeable, and versatile, making it ideal for mixing protein shakes, supplements, and smoothies on the go.

Q: What are some tips for staying on track with my protein intake while on vacation?

A: Plan ahead by researching available protein-rich foods at your destination, pack protein snacks like bars, nuts, or jerky, stay active with physical activities, and drink plenty of water to stay hydrated.

Q: How can I ensure I don't lose progress while on vacation?

A: Maintain some form of physical activity, ensure adequate protein intake with foods or supplements like protein powder, and keep a positive mindset about staying active and healthy even while enjoying your vacation.

Q: Where can I buy an electric shaker bottle for my travels?

A: You can purchase an electric shaker bottle like the PROMiXX PRO, which is available online and designed to be portable, rechargeable, and versatile for mixing protein shakes and other supplements while traveling.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


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