Since reading the Four Hour Body by Tim Ferriss I’ve started eating between 20-30 grams of protein within an hour of waking. This may seem simple but when you’re trying to get kids off to school, make breakfast and lunches, and get out the door yourself, breakfast easily slips to the end of the “To-Do list.”

I started drinking whey protein powder shakes, but found I was hungry within an hour. This made sense as whey protein powder is made to be highly digestible and absorb-able. It’s not meant to replace a meal, it’s meant to help build lean muscle mass, reduce fatigue, and recover after a heavy workout.

I started experimenting with ways to build-up my shake and make it hold me for a good 3-4 hours. I started adding fat in the way of avocado and coconut milk, but that only gave me another hour. Then I stumbled upon egg white protein powder and that saved my bacon (or saved me from whirring up bacon in my shakes!).

I now mix egg white protein powder with my whey protein powder. This gives me a great combination of proteins and amino acids and keeps me full for 3-4 hours easily! It comes in vanilla and chocolate and I get it at my local health food store or online.


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