Ultimate Bootcamp Diet - Healthy Protein Choices & Meals

An active body needs protein to aid in the recovery and building of muscles after a good boot camp workout. But which proteins are the best?

Proteins coming from animal sources (meat, poultry, seafood, dairy) contains all of the amino acids our bodies cannot produce. And although many plants and legumes have lower levels of amino acids, by combining plant proteins into a complete meal, vegetarian and vegan athletes can enjoy the same protein recovery boost.

[How many grams of Protein should you be eating each day?]

Because many proteins come from animal sources, they can also contain high amounts of cholesterol and saturated fat which can lead to heart disease and weight gain. Try to add proteins low in saturated fat to your diet, such as the ones listed here. Limit the amount of “Other Proteins” and try to avoid meats and dairy that are high in fats, such as bacon and cheddar cheese.

Things to consider when choosing protein

* Lean red meats are the richest dietary source of iron, but contain higher levels of saturated fat. A lack of iron can reduce the efficient transport of oxygen from the lungs and cause amenorrhea in women.
* Not all plant proteins have sufficient amounts of each amino acid. Vegetarian athletes can add soy foods or dairy to their plant protein to create complete meals.
* Vegan athletes need to know which amino acids are lacking in their favorite foods and create a complete meal by adding a complementary plant protein that has higher levels of those missing amino acids
* Proteins contain calories. An overconsumption can lead to weight gain and unnecessary taxation on your kidneys.

Proteins low in saturated fat:

• Steamed, Baked or Grilled Fish
• Packaged or canned fish in water
• Crustaceans (lobsters, shrimp)
• 90% Lean Ground Beef
• Clams, oysters, mollusk, scallops
• Turkey (skinless, minimally processed cold cuts, ground)
• Chicken (skinless, baked or grilled)
• Grains (Quinoa, couscous)
• Beans (garbanzo, black, kidney, pinto)
• Edamame
• Soybeans and Tofu
• Tempeh
• Low-fat yogurt (minimally processed or "greek" style)
  
• Low-fat/skim milk
• Low-fat cottage cheese
• Lentils
• Egg whites

Other Proteins:

• Flank Steak
• Lean cuts of beef round and sirloin
• Pork Loin
• Hard cheeses (parmesan, romano)
• Nuts and nut butters
• Seeds
• Veggie Slices (cheese alternative)
• Canadian or Turkey Bacon

Find out more information on your favorite proteins on the USDA Nutritional Database


Sample Meals Containing Protein:

• Fiber-rich cereal and skim milk, banana
• Egg white omelet with black bean salsa
• Hummus, avocado, spinach and tomato on pita bread
• Smothered Baked Chicken (chicken breast w/melted cheese alternative), vegetable medley
• Low-Fat Yogurt with granola
• Low-Fat Cottage cheese with pineapple
• Flank Steak Salad with broccoli, peppers and onions
• Quinoa tossed salad with garbanzo beans, red peppers and almonds

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Jill Tomich is the owner of Ultimate Bootcamp and a Lifestyle & Weight Management Consultant who helps her bootcamp clients get the most out of their workouts by helping them create new, healthy eating habits one meal at a time.

Ultimate Bootcamp Diet - How much protein?

Getting appropriate rest and recovery is essential for boot campers to reap the rewards of their hard workouts. Another essential piece to recovery and building lean muscle is protein.

Healthy Protein Choices

Proteins are the building blocks of your body. They build and repair muscle and connective tissues, help produce hormones and enzymes, promote healthy hair, skin and nail growth, and contribute to effective neurotransmission from the brain to all parts of your body. Proteins are made up of 21 different amino acids, 8 (9 for children) of which your body is not capable of producing itself. It’s important that you get these 8 amino acids, called the essential amino acids, from food. Protein coming from animal sources (meat, poultry, seafood, dairy) contains all of the amino acids our bodies cannot produce, and many plants and legumes have lower levels of some of the amino acids and higher level of others.

Because many proteins come from animal sources, they can also contain high amounts of cholesterol and saturated fat which can lead to heart disease and weight gain. Try to add proteins low in saturated fat to your diet, such as the ones listed here. Limit the amount of “Other Proteins” and try to avoid meats and dairy that are high in fats, such as bacon and cheddar cheese.

Protein for Controlling Hunger

Protein is often said to be more fulfilling than carbohydrates for a few reasons. When the body obtains glucose from broken down protein, it’s absorbed into the blood stream slowly unlike carbohydrates, which quickly increase blood sugar levels. Some studies show that proteins spark the production of glucose in the small intestines. This production increase is identified by the liver and signaled to the brain that the stomach is full. A 2006 study published in the journal of Cell Metabolism digs deeper and found a hunger-fighting hormone called peptide YY. The peptide YY is increased when protein consumption is increased. As you can see, all compelling reasons to make sure you get the appropriate amounts of protein into your diet for recover.

Protein Recommendations Based on Activity Level
Grams of protein per body weight (lbs)
Adapted from Nancy Clark's Sports Nutrition Guidebook

Sedentary Adult 0.4
Recreational Exerciser 0.5 - 0.7
Endurance Athlete 0.6 - 0.7
Growing Teenage Athlete 0.7 - 0.9
Adult Building Muscle Mass 0.7 - 0.8
Athlete Restricting Calories 0.8 - 0.9

[Get a list of Protein Rich Foods and Sample Healthy Protein Meals]

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Jill Tomich is the owner of Ultimate Bootcamp and a Lifestyle & Weight Management Consultant who helps boot campers get the most out of every workout one meal at a time.