Damage Control Protocol

1. Purpose

To provide a clear, step-by-step protocol ensuring clients can maintain protein intake, control calories, and stay on track with their fitness goals when away from their usual routine or traveling.

2. Scope

• Applicable to all clients who are:
  • Traveling
  • Eating out frequently
  • Struggling to hit protein targets or control calories
  • Seeking to minimize fat gain and maintain muscle mass

3. Responsibilities

• Client: Follow the outlined steps, track intake when possible, and make mindful choices.
• Coach/Trainer: Provide guidance, clarify doubts, and adjust the protocol as needed based on client feedback.

4. Procedure

Step 1: Prioritize Protein Intake

Why: Protein helps preserve muscle mass, keeps you full, and stabilizes blood sugar levels.

1.1 Use Protein Powder

• Action:
  • Consume with water (0 cals) to save calories.
  • If you anticipate low protein throughout the day, have 2 scoops (together or split).
• Approx. Macros (per scoop ~30g powder): ~120 kcal, 25g protein, 2-3g carbs, 1-2g fat (varies by brand).

1.2 Try Protein Water

• Action:
  • Opt for brands like Muscle Nation or BSC.
  • Use as a “hack” on days with anticipated high-calorie meals.
• Approx. Macros (per 350-400 ml): 80-100 kcal, ~20-25g protein, ~0g fat, ~0-2g carbs (varies by brand/flavor).

1.3 Greek Yogurt + Protein Powder + Fruit/Cereal

• Action:
  • Mix 150-200g of low-fat Greek yogurt with 1 scoop protein and fruit/cereal.
• Approx. Macros (for 200g low-fat Greek yogurt + 1 scoop protein + ~100g fruit): ~250-300 kcal, 30-40g protein, 15-25g carbs, 0-5g fat.

Step 2: Use a “Pre-Meal” Strategy Before Lunch/Dinner

Why: Prevent excessive hunger leading to overeating.

2.1 Consume a Small, High-Protein Meal or Snack

• Examples (with estimated macros):
  1. Greek Yogurt with Berries
     • ~150g low-fat yogurt: ~120 kcal, ~15g protein, ~5g carbs, ~0g fat
     • Handful of berries: ~30-40 kcal, ~0g protein, ~8g carbs, 0g fat
  2. 2 Boiled Eggs
     • ~140 kcal total, ~12g protein, ~2g carbs, ~9g fat
  3. Protein Shake or Bar
     • Shake (1 scoop whey + water): ~120 kcal, ~25g protein, 2-3g carbs, 1-2g fat
     • Protein bar (<250 kcal, ~20g protein): check label
  4. Cottage Cheese + Nuts or Crackers
     • ½ cup low-fat cottage cheese (~15g protein, ~90 kcal), plus ~10 almonds (~70 kcal, ~2.5g protein, ~6g fat)
  5. Deli Turkey or Chicken (3-4 slices) + Low-Fat Cheese
     • ~20g protein, ~120 kcal total for turkey/chicken + cheese (~60 kcal, ~5g protein, ~3g fat)

Step 3: Smart Fast-Food Choices

Why: Fast food might be unavoidable; making informed decisions helps control calories and protein intake.

Below are approximate macros for reference (actual values may vary by country/brand):

| --- | --- | --- | --- | --- | --- |

Action:

• Choose items highest in protein and lowest in fat or added sauces.
• Adjust sides (opt for salad or skip fries).

Step 4: Stick to Three Meals a Day

Why: Fewer eating occasions can limit total calorie consumption.

4.1 Action:

• Plan to have Breakfast, Lunch, Dinner (or Brunch, Dinner, Late Meal).
• Avoid frequent snacking.

Step 5: Be Mindful of High-Fat Foods

Why: Fat = 9 kcal/gram (vs. 4 kcal for protein/carbs), so high-fat items can easily push you over calorie goals.

5.1 Examples of Common High-Fat Foods:

• Avocado: ~15g fat (~135 kcal) per half
• Nut Butters (2 tbsp): ~16g fat (~190 kcal)
• Cheese (1 oz / ~28g): ~9g fat (~110 kcal)