Post-workout snacks in Singapore that travel

The hard part of eating after training in Singapore is not the protein. It is that most of what is recommended needs a fridge, and you are on a bus.

How much protein, and how soon

The common advice is 20 to 25g of protein within thirty minutes. The amount is roughly right for most people. The thirty minutes is not — the idea of a narrow anabolic window has been steadily walked back, and total protein across the day matters more than hitting a stopwatch after a session.

Which is useful, because it means you do not need to solve this in the changing room. You need something that gets you meaningfully toward the day's total without being a meal.

Plant protein is worth one note: soy is a complete protein with a full amino acid profile, which is not true of every plant source. If your protein is coming from plants, soy is one of the ones that does not need combining with something else to be useful.

The climate problem

Most recommended post-workout snacks assume a temperate country and a fridge:

• Greek yoghurt — about 15 to 20g of protein a cup, and unsafe in a bag after an hour here.
• Boiled eggs — 12g for two, same problem, plus your bag will smell of them.
• Milk-based shakes — fine if you drink them straight away, a bad idea if they sit warm.
• Chocolate-coated protein bars — will melt. Not dangerous, but you will only do it once.

In practice, what works here is shelf-stable and sealed.

What actually survives the bag

• Roasted edamame or chickpeas — around 13g and 6g of protein per 50g. Sealed, heat-stable, dry.
• Nuts — 6 to 7g per 30g. More fat than protein, and fine if you are not counting calories closely.
• Ready-to-drink protein, unopened — 20 to 30g, heavy to carry, and warm within the hour.
• Jerky — high protein, high sodium, not vegetarian, and rarely halal-certified.
• Savoury protein snacks — the newer category, and the one where the label needs reading most carefully.

Two things to check before you buy

Protein per pack, not per 100g. A 25g bag claiming 20g of protein per 100g gives you 5g. On small packets this is the most common way a number gets inflated.

What comes with the protein. Sodium is the one to watch on savoury snacks, and sugar on sweet ones. A high protein figure does not cancel either.

Where Soy Crunches fit

Soy Crunches are shelf-stable, sealed, and one 30g pack is one serving — so the number on the front is the number you eat.

• Original — 13.4g protein, savoury and mushroom-led.
• Tom Yum — 11.5g protein, sour then hot.
• Wasabi — 12.8g protein, sharp and quick to clear.

That is one pack toward a 20 to 25g target rather than all of it, which is the honest way to describe a 30g snack. They are vegan, halal-certified and allium-free, and they do not need a fridge or care how long the bus takes.

Contains wheat, soybean and gluten. Made in a factory that also handles milk, egg and crustacean products.

See the range, or read the FAQ.