Top 10 Nutrition Tips for Boot Campers

You take boot camp classes because you want results. So you push yourself through the grueling workouts. But now you find yourself even hungrier than usual and missing out on that extra hour of sleep in the morning. Maybe you even have the mentality that now you’re working out so much, you deserve an extra treat! But in order to get the results you want – whether it be to lose weight or just get toned, you’ll really need to zero in on your diet. After all, results are probably 70% diet and 30% exercise! Check out my top 10 nutrition tips to maximize your boot camp results.

So this morning I am dragging my butt out of bed at 5 am, hopped on my bike and headed to Central Park to give a nutrition class to bootcampers at NYC Adventure Bootcamp. I was happy to see about 25 sweaty women waiting for me. That was the first lecture I ever gave in the pitch black!

Here are my nutrition tips:

1. Start your day off with a good breakfast.
It may be the one meal of the day that you have total control over. The ideal breakfast is one that contains protein and fiber rich carbs. This will provide your body with the nutrients it needs to fuel your workouts and help your muscles recover. In addition, studies have shown that a higher protein breakfast can help control hunger levels later in the day. I would suggest a 200 -300 calorie breakfast for an average woman trying to lose weight.

Examples of quick healthy breakfasts:
– Egg on whole grain deli flat (try Arnolds or Pepperidge Farms)
– One T. peanut or almond butter on 2 slices whole grain toast – One oz low fat cheese and sliced tomato on mini whole wheat pita
– Whole grain cereal with non fat or 1% milk. My favorite is Kashi Go Lean as it is high in protein and fiber.
– Oatmeal (plain instant is acceptable if you are on the run) with fruit and a few nuts
– Cottage cheese and fruit
– Greek yogurt with berries and 1 T. ground flaxseed
– Deli: egg whites or egg on whole wheat bread

2. Plan healthy a lunch.
If you are attending boot camp class on a regular basis, you may find you are quite hungry for lunch (especially if you taking the 6 am class!) This can lead to not-so healthy lunch choices, Your best bet is to bring lunch from home so you can control the ingredients. If that’s not an option, you’ll need to make an effort to find places that have healthy choices for lunch. I generally recommend 400-500 calories for lunch. The best choices would include lean protein, a high fiber carb, some heart healthy fat and as many veggies as possible.

Suggestions for lunch:
– Turkey or grilled chicken with sliced avocado on whole grain bread –
Salad with lean protein, low fat dressing and a whole grain roll
– ½ sandwich and small broth based sou
– One sushi roll, edemame and soup

3. Fuel your muscles pre and post workout.
Your muscles need the right kind of fuel before and after training. Since boot camp classes include cardio and resistance work, the best kind of pre and post workout snack includes protein and carbs. For example, if you take a 6 am boot camp class, you should have a light snack prior to your workout, then breakfast after class. And for a 6 pm class, eat a snack around 5 pm and then dinner within an hour after class. The size of the snack really depends upon several factors. However for an average female who is looking to lose a few pounds, I recommend approximately 150 calories. And even if it’s a non-workout day, it’s still a good idea to have a snack if it’s more than 5 hours in between meals. The right kind of snacks will keep energy levels up, ward off cravings and help control your intake at the next meal.

Suggestions:
– Nuts ~ 100 calories = 15 almonds or 23 pistachios (or try 100 calorie packs by Blue Diamond or Emerald) and a small fruit
– 1 T. nut butter plus a few whole grain crackers
– Yogurt (my recommendation is Greek yogurt because of the higher protein content. Try Chobani …delicious flavors! Or a plain yogurt and your own fruit.)
– String cheese, mini bonbel or Laughing Cow cheese, plain or with a fruit or few cracker
– Fruit
– Small energy bar
– Mini bag of light popcorn (100 calories)

Download my free Snack Survival Guide

4. Don’t go too long without eating.
This will lead to low blood sugar, increased cravings, poor energy levels and decreased discipline to watch what you eat. When you are REALLY hungry, what do you crave – the apple sitting on your desk or junk from the vending machine? Most of us crave junk when we get low blood sugar. Keep healthy snacks on hand (see above). Don’t wait too long to eat lunch – or dinner for that matter.

5. Stay hydrated.
You need adequate fluid for your muscles, tendons … and brain! Keep a large water bottle on your desk. Tell yourself you have to drink at least 48 oz. by the end of the work day. Most of us don’t drink enough fluid. Having a hectic schedule makes it even harder to remember to drink. Being dehydrated can lead to headaches, low energy levels, “false hunger” (we think we are hungry but we are really dehydrated) and poor energy levels for our workouts. In addition, drink a minimum of 16 oz of fluid per hour of exercise. (pic: supremecoffeeservice.com

6. Increase your of fruits and vegetables. They contain many vitamins, minerals and other natural substances that may help protect you from chronic diseases as well as help fuel your muscles. Add fruit to cereal, snack on fruit and veggies during the day and add veggies to salads and soups. You may find that boot camp classes increase your appetite – so it’s even more important to eat more veggies. They can help fill you up without the extra calories!

7. Downsize your dinner.
Often times, we eat minimally during the day and then load up at dinner. Many people with hectic schedules have little time to cook and end up “Dialing for dinner”. Take-out food can be loaded with calories and fat.

Suggestions for healthy take-out dinners (note: these portions are for weight control. If you not trying to watch your weight, you can increase your portions):
-Chinese: steamed chicken, shrimp, tofu or scallops and veggies with sauce on the side and brown rice
-Rotissere chicken, ½ baked potato or piece of pita bread and steamed veggies
-Japanese: 2 rolls and soup or salad or one roll and 5 sashimi and soup or salad
-Middle Eastern: chicken kabobs and salad, piece of pita bread
-Frozen dinner under 350 calories and salad -Fresh Direct under 500 calorie meals
-Salad with grilled chicken (add your own low fat dressing)
-Energy Kitchen: most meals are under 5000 calories.

8. Trim the extra’s from your diet.
If your goal is to drop a few pounds, you will need to cut out some calories … and this shouldn’t come from healthy foods that fuel your body. So your goal will be to cut back on foods and beverages that supply more calories than nutrition. Try limiting these foods:
– alcohol
– liquid calories such as juice, vitamin waters, high calorie coffee drinks
– high calorie salad dressings and sauces
– cheese on a sandwich (cheese is nutritious but high in calories!)
– piece of bread in restaurant|

9. Get adequate sleep.
Inadequate sleep is linked to obesity, diabetes and heart disease. It also increases your hunger hormones and will exacerbate cravings. You will have to make it a point to curtail your late night activities prior to those mornings you have to get up at 5 am for your 6 am boot camp class! Aim for at least 7 hours of sleep a night – preferably more.

10. Consume adequate protein at meals. Studies have linked higher protein diets to weight loss – mainly because protein has a satiating effect and keeps you feeling full longer. Protein is also needed to repair the tiny tears in your muscles that you get after working out. Recommended protein sources include skinless poultry, fish, lean meat, tofu and other soy products, egg whites and whole eggs, legumes, nuts, nut butters and Greek yogurt.

Looking for personalized guidance on an eating plan to help you meet your goals? Contact Martha at 212 879-5167. I will take your lifestyle and goals into account and come up with individually tailored meal plans that are realistic and will get you results!