Here in Denmark, I have a slightly different schedule than what I’m used to at home. Most days my classes go from 11:30 am to 5:30 pm. What this means is that I usually wake up, go to the gym or take a run, clean-up and eat breakfast and then start my commute in by 10:30 at the latest. With this schedule or working out first thing, a commute that includes a lot of walking and biking, and the smaller Danish lunches, I’ve been struggling a bit to stay full and fuelled for the whole day.
I’ve noticed that if I don’t eat enough for breakfast and lunch, then I get really hungry during the afternoon and either desperately need to find a snack or go into dinner very hungry and overeat. What I’ve done to combat this is to beef up the size and content of my breakfast. One of the techniques I’ve been using is protein enhancing my yogurt. The yogurt here is super low-fat and low-calorie and tastes like greek yogurt but has a much thinner consistency (similar to the non-greek yogurt in the US). I’ve been adding a scoop of protein powder to the yogurt to add some filling protein to my meal. This is especially good for after a morning strength session when my muscles need that extra protein to grow and recover.
I’ve been using the Tera’s Whey vanilla protein powder. The serving size is two scoops but for these breakfasts I’m just looking for a small protein boost, so I add just one scoop. That scoop has 10.5 grams of protein and only 1.5 grams of sugar. It also has 5% of my daily recommended calcium intake. The powder adds an enjoyable thickness to the yogurt and has really helped me stay fed and fueled through my day. This is the protein powder that has worked best for me and my needs but feel free to experiment and find your own best fit. Just remember to look at the nutrition facts to check that you’re getting maximum protein and not consuming a bunch of added sugars. Some brands add a lot of sugar for flavor so please double check! And, stay tuned for more tricks and tips on making sure your body gets the fuel it needs.
Fed and Fueled 