Q:
Hey Gina,
I am leaving for a vacation to Thailand and wanted to run something by you…. Since I will be in fairly remote areas of Thailand, I’ve looked into some local gyms and hopefully one will allow me to work out there. If not, I can take care of cardio by running outdoors twice a day, but about strength training, do you have any ideas what to do? I’ll do abs, and pushups, and wall squats, etc. But should I take a resistance band? Do you find those workouts helpful?
Also, when I am in the jungles doing my volunteer work I plan to carry my protein powder with me. Doubt I’ll have microwave access there! Will I fall too low in calories if say 3 of my 6 meals are JUST protein powder? Should I up the number of scoops to compensate? Or just add some almonds or something? Would you be able to give me a worst-case scenario diet plan I could try sticking to. I’m fine with just having protein powder in the day and then eating better meals in the morning and night when I”m back at my hotel. Thank you so much!
A:
Glad you are being proactive and checking things out. You are right on, if you do not have access to a gym than I want you to do your outdoor runs/fast walks and as far as strength training, perfect. Do your abs, push ups, wall squats and also bring a resistance band to do other exercises that would replace dumbbells. Resistance bands are great. You can do bicep curls, triceps extensions, side laterals, front raises, etc. You can do just about everything. They are such a great alternative to dumbbells, when you are in a crunch. Perfect for traveling!
As far as your meal plan, in worse case senario situations, yes have your protein powder as your protein source. Have 1.5 scoops per meal. Where you have carbs have 2 rice cakes and of course if you can get your hands on veggies that would be great. You can also stop by the nutrition store of Vitamin shoppe to get Meal replacement packs. These have more carbs than your protein powder therefore are used as Meal Replacements. You can use these where your meal plan has carbs. in replace of the oats and protein powder.
sample emergency meal plan
meal 1: 1.5 scoop protein shake, 2 rice cakes OR 1 Meal replacement shake
meal 2: SAME AS MEAL #1
meal 3: SAME AS MEAL #1
meal 4: 1.5 SCOOP PROTEIN SHAKE
meal 5: SAME AS MEAL #4
meal 6: SAME AS MEAL #4 AND 5 BUT ADD IN 1/4 C. ALMONDS
Of course when you are at your hotel and have access to real food, always go for the real food over shakes/liquids. You may even be able to make some protein pancakes or muffins, some with carbs and some without. You can freeze them and bring them with you… Glad you are planning ahead!
Hope that helps.