I used to think protein powder was the answer to everything. Shaker bottles in my car, protein bars in my briefcase, and enough supplement tubs in my kitchen to stock a GNC. Then I realized I was making nutrition way too complicated for someone who runs companies, trains for ultras, and feeds five kids every night.
After years of overcomplicating my nutrition, I've landed on a protein strategy so simple that I can execute it during my busiest weeks. No measuring, no obsessing, no special trips to specialty stores. Just real food, strategic timing, and enough consistency to fuel both boardroom presentations and 20-mile training runs.
Practical Protein Math
Let's cut through the noise. As an executive who trains seriously, I aim for 0.8 to 1 gram of protein per pound of body weight. That means if you weigh 180 pounds, you're aiming for 145-180 grams of protein daily. On heavy training days, I push toward the higher end. On recovery days or when travel disrupts everything, I'm fine with the lower end.
The Runner's Protein Paradox
Most running advice obsesses over carbs. And yes, carbs fuel your runs. But after training for multiple ultramarathons, I've learned that protein is what keeps you running year after year without breaking down.
Carbs are your gas tank—essential for performance. But protein is your engine maintenance. Skip oil changes, and it doesn't matter how much gas you have. While I definitely eat plenty of carbs, I've found that prioritizing protein reduces injuries, speeds up recovery, and keeps my performance consistent as I age.
The ratio that works for me: 30% protein, 45% carbs, 25% fats. On big training days, carbs might jump to 50%, but protein never drops below 25%. Too many runners eat like they're racing every day—bagels, pasta, energy bars—then wonder why they're constantly injured or exhausted.
The Executive's Protein Playbook
My strategy revolves around three "anchor meals" that guarantee baseline protein no matter what chaos the day brings. Here’s an example:
Morning (5:30 AM): Four eggs with vegetables, sometimes Greek yogurt on the side. 30-35 grams.
Lunch (12:30 PM): Batch-cooked lentils, quinoa, black beans, and hard-boiled eggs mixed into a huge bowl with seasonings. 35-40 grams.
Dinner (6:30 PM): Whatever protein-heavy meal works for the family—chickpea pasta, bean tacos, egg-based breakfast-for-dinner. Another 35-40 grams.
These three meals deliver 100-115 grams. Then I fill gaps with Greek yogurt, cottage cheese, protein smoothies with peanut butter, or nuts between meetings.
The Travel Protocol
Business travel used to destroy my nutrition. Hotel breakfasts, client dinners, airport food courts—finding plant-based protein felt impossible. Now I pack what I call my "executive survival kit":
One protein powder (only as backup)
Mixed nuts and seeds from any gas station
Greek yogurt from the hotel lobby
Protein bars that taste good (RX Bars are everywhere)
I also discovered the airport power move: every terminal has a breakfast spot serving eggs, and most have a Mexican restaurant with bean bowls. Chipotle exists in basically every airport now. Double beans, add guacamole for calories, and you're back on track.
The Restaurant Reality
Here's something most people don't expect from a Memphis man: I'm basically vegetarian. Not for any grand moral reason, I just gravitate toward plant-based proteins and feel better when I eat them.
Every restaurant has protein options hiding in plain sight. Mexican places? Black bean bowls with extra beans. Asian restaurants load me up with edamame, tofu dishes, and egg-based options. Italian? Chickpea pasta is everywhere now, plus there's always a lentil or white bean dish. Even steakhouses have realized that a grilled portobello with quinoa keeps the plant-based crowd happy.
The power move for business dinners: I scan menus ahead of time. It takes 30 seconds on my phone before I walk in. I know exactly what I'm ordering, which keeps the focus on the deal, not my diet. Nobody cares what you're eating when you're confident about your choice—meat or no meat.
Post-Workout Windows and Pre-Sleep Fuel
As an endurance athlete, when you eat protein matters almost as much as how much. I follow three rules:
Within 30 minutes post-workout (this is when that morning anchor meal becomes crucial)
Every meal includes at least 30 grams (protein synthesis maxes out around this number per sitting)
Before bed on heavy training days (usually Greek yogurt or cottage cheese)
That's it. No complicated nutrient timing windows, no obsessing over absorption rates.
Making It Stick
Start with the anchor meals. Nail those for two weeks before adding complexity. Track loosely—I use my phone's notes app, not some complicated system. Remember that good enough consistently beats perfect occasionally.
Most executives fail at nutrition because they try to follow bodybuilder protocols or endurance athlete diets that require constant attention. You don't have constant attention to give. You need simple, repeatable, and effective.
What's your best nutrition hack as a busy executive? Drop a comment below—I want to know!