In today’s fast-paced world, maintaining a balanced diet can be tough—especially for working professionals juggling meetings, deadlines, and long commutes. While protein is essential for energy, muscle repair, and overall health, many find it challenging to get enough throughout the day. That’s where protein powder steps in, offering a versatile, efficient solution for those on the go.

To help busy professionals meet their nutritional needs without hassle, experts recommend incorporating protein powder into your daily routine in simple, creative ways.

Dr Vilas Shirhatti, Technical Director and Nutrition Consultant at Naturell India Pvt. Ltd., told Hindustan Times, “Ensuring adequate protein intake is often a challenge for working individuals, especially those constantly on the move. But getting enough protein is crucial—it sustains energy levels, supports muscle maintenance, and keeps your body functioning at its best.”

Here are five easy hacks Dr Shirhatti recommends:

1. Start the day right: A protein shake in the morning—made with either whey or plant-based protein—can deliver around 25g of protein. Blend it with fruit, milk, or dry fruits to boost both flavour and nutrition.
2. Snack smart at work: Keep protein-rich snacks like bars, cookies, chips, or Greek yogurt handy in your bag. These portable options can offer an extra 10–20g of protein—perfect for long work hours or travel days.
3. Enhance your meals: Add protein chips to salads or dry bhel, or mix protein isolates like soy, pea, moong, or besan into dosa, chilla, idli batter, or even curries. These isolates—containing up to 90% protein—blend well and don’t require cooking.
4. Sip smarter: Make your summer cooler with a savoury Sattu-based drink flavoured with jeera or chaat masala, or add protein powder to lassi or buttermilk for a nutritious twist.

Adding to the conversation, Priti Korgaonkar, nutritionist at AS-IT-IS Nutrition, offered these practical tips:

• Morning boost: Blend protein powder with fruits, oats, and almond milk or yogurt for a quick smoothie on the go.
• Midday recharge: Replace sugary or carb-heavy snacks with a simple protein shake to stay energised and reduce cravings.
• Desk-friendly lunch: Try a protein jar salad with greens, veggies, chickpeas or chicken, and a scoop of unflavoured protein powder. Shake it up with your favourite dressing before eating.
• Pre-workout fuel: A quick whey protein shake 30 minutes before your workout can give you a clean energy boost.
• Post-workout recovery: Refuel with a protein shake right after your workout to aid muscle recovery and prep for the rest of your day.

Incorporating protein powder into your routine doesn’t have to be complicated. With these smart hacks, you can meet your daily protein goals, stay energised, and keep pace with your demanding schedule—without compromising on taste or time.