Coach Frank is an avid CrossFitter and an awesome Real Food Cook. In today's post, he shares his secrets to becoming a Protein Pro.
What kinds and cuts of meat do you eat? I love that Robb Wolf lists bacon in all five of his "top five breakfasts." Few things smell or taste better than bacon! Breakfast sausage (links or patties), chicken sausage and slices of ham are also delicious in the morning, especially with eggs. I've also been know to put crab, shrimp, or leftover salmon on my breakfast omelets.
Eggs should get a whole article on their own; they are such a tremendous source of protein. Fresh, local, free range eggs are best! At breakfast, they're great fried, poached, soft- or hard-boiled, scrambled, in an omelet, frittata, quiche or souffle'. It is a good idea to have hard-boiled eggs or slices of a frittata ready in the refrigerator for times that you need protein with a snack or quick meal.
Robin and I frequently eat protein shakes after training. Shakes are quick, easy, and delicious. There are lots of yummy recipes! We use the vanilla or chocolate Egg Protein powder available for sale in the CrossFit Pro Shop. (We like egg white instead of whey or soy because we've eliminated both dairy and soy from our diet.)
We also bake chicken drumsticks to have in the refrigerator for times when we need a bite to grab and go.
At lunch and dinner we eat pork (bacon, ham, breakfast sausage, Italian sausage, chorizo, bratwurst, pork loin chops and tenderloin), lamb, beef, turkey, venison, fish and shellfish. We try to grill outside several nights a week, and it is worthwhile to make enough for more than one meal. Think, too, of hearty soups and stews made in a crock pot or slow cooker. They are a great way to create savory meals loaded with healthy meat and vegetables. We also try to have fish once or twice each week. The best is wild-caught Pacific salmon. We also love tuna, swordfish or shark steaks. We love our own Paleo version of crab cakes as well as steamed shrimp, oysters and clams. For lunch today, we made a big, delicious tuna salad, using lots of veggies and a can of Solid White Albacore tuna in water.
Totally sedentary people may not need large amounts of daily protein (but they do need protein and they do need to move more!) However, CrossFitters and avid exercisers who train with intensity do. Anyone trying to increase lean muscle mass also needs to ensure adequate protein consumption. Make sure you get an appropriate amount of protein with each meal and snack.
You owe it to yourself to eat well! Cook and eat healthy portions of protein!