Top 5 Healthiest Thanksgiving Foods for Bodybuilders and Strength Athletes
Written by the Boostcamp staff
Make the most of what is on your plate this Thanksgiving
Thanksgiving is a day to celebrate gratitude, family, and, of course, food. For bodybuilders and strength athletes, the holiday can present a unique challenge: how to enjoy the feast without derailing progress and getting overly fat. While traditional Thanksgiving dishes can often be rich and indulgent and truly throw a wrench in your progress, many Thanksgiving staples can actually support your fitness goals when prepared with an eye toward health and nutrition, and you don't even have to be bulking to make the most of your Thanksgiving feast. It is all a matter of what you eat and what you do with it.
Our team at Boostcamp is here to provide you with an in-depth look at the top five healthiest Thanksgiving foods for bodybuilders and strength athletes, along with tips on how to optimize these dishes to fuel your performance, recovery, and gains.
The Top 5 Healthiest Thanksgiving Dishes
Image courtesy of Rainforest Cafe
Let's take a look at which foods are the healthiest options this Thanksgiving.
1. Turkey: A Protein Powerhouse
Turkey is the crown jewel of Thanksgiving, and for good reason. It’s one of the leanest and most protein-rich meats available, making it a perfect choice for athletes looking to maintain or build muscle mass. A 3-ounce serving of roasted turkey breast packs about 26 grams of high-quality protein, essential for muscle repair and growth. Additionally, turkey contains B vitamins like niacin and B6, which play crucial roles in energy metabolism—helping your body turn food into fuel.
Dark meat is slightly higher in fat, but it also delivers additional nutrients like zinc and iron, both of which are important for immune function and oxygen transport in the blood. For strength athletes like powerlifters or strongmen, these nutrients are critical for recovery and performance.
Pro Tip for Athletes:
Choose roasted turkey over fried to minimize unhealthy fats.
Remove the skin to reduce saturated fat while still reaping the benefits of lean protein.
Pair it with a complex carb source, like roasted sweet potatoes or quinoa stuffing, to replenish glycogen stores after your workout.
2. Sweet Potatoes: Nature’s Carb for Energy
Sweet potatoes are a favorite among athletes for good reason. They’re an excellent source of complex carbohydrates, providing solid energy without spiking your blood sugar. For bodybuilders in particular, sweet potatoes are perfect for pre- or post-workout meals, as their natural sugars are paired with fiber to deliver a slow and steady energy release.
Beyond carbs, sweet potatoes are packed with micronutrients, which many times athletes fall short on getting in their system through just a diet. They’re loaded with beta-carotene, a precursor to vitamin A, which supports immune health and recovery. They also offer potassium, a key electrolyte that prevents muscle cramps and aids in hydration.
Pro Tip for Athletes:
Ditch the sugar-heavy sweet potato casserole and instead roast them with olive oil, cinnamon, and a sprinkle of sea salt.
Add a drizzle of almond butter for a healthy fat source and an extra layer of flavor.
Incorporate sweet potatoes into your pre-competition diet as a glycogen-loading carb source.
3. Cranberries: Antioxidant Ammo
While cranberry sauce might not seem like your stereotypical “bodybuilding food” at first glance, cranberries themselves are nutritional powerhouses. They are rich in antioxidants, particularly flavonoids like proanthocyanidins, which combat oxidative stress caused by intense training. Lowering inflammation is key for recovery and getting back in the gym, and the natural compounds in cranberries help support this process.
Cranberries are also high in vitamin C, which not only strengthens your immune system but also aids in collagen synthesis—a critical factor for joint and connective tissue health. For strength athletes pushing heavy weights, maintaining joint integrity is essential.
Pro Tip for Athletes:
Do not use the canned cranberry sauce, which is often loaded with added sugars and unwanted artificial additives. Make your own by simmering fresh cranberries with orange zest, a touch of local honey or maple syrup, and a splash of water.
Use fresh cranberry sauce as a topping for turkey or mix it into Greek yogurt for a high-protein dessert.
4. Brussels Sprouts: Fiber and Phytonutrients
Brussels sprouts might not be the first thing that comes to mind when planning a bodybuilder’s Thanksgiving plate, but these tiny cruciferous vegetables are an underrated nutritional gem. They’re packed with vitamin C and K, both of which play roles in recovery and overall health. Vitamin K supports bone health, a key consideration for strength athletes like Olympic weightlifters who are practicing explosive movements with heavy weight, while vitamin C aids in repairing tissues after intense workouts.
Brussels sprouts are also high in fiber, which can help stabilize blood sugar levels and keep you feeling fuller for longer. Additionally, they contain glucosinolates, compounds that have been linked to reduced inflammation and improved cellular health.
Pro Tip for Athletes:
Roast Brussels sprouts with olive oil, garlic, and balsamic vinegar for a delicious, nutrient-dense side dish.
Toss in some chopped almonds or walnuts for added healthy fats and a bit of crunch.
Include Brussels sprouts in your post-competition meals to help your body recover from oxidative stress.
5. Pumpkin: More Than Just Pie
Pumpkin is often overshadowed by its more indulgent counterparts, like pecan or apple pie, but it deserves the spotlight for its incredible nutrient profile. Pumpkin is low in calories but high in vitamins A and C, making it a great food for athletes focused on maintaining a lean physique while supporting recovery. The bright orange color of pumpkin comes from beta-carotene, a potent antioxidant that helps reduce muscle inflammation.
Pumpkin is also a good source of fiber, which aids digestion and keeps you feeling satisfied. For strength athletes, the potassium in pumpkin can help maintain electrolyte balance, especially after a sweaty training session or competition.
Pro Tip for Athletes:
If indulging in pumpkin pie, make modifications like using a whole-grain crust and reducing added sugars.
Use canned pure pumpkin (not pumpkin pie filling) in smoothies or oatmeal for a quick, nutrient-dense breakfast.
Incorporate pumpkin puree into protein pancakes or muffins for a seasonal, muscle-building treat.
Honorable Mentions for Bodybuilders
Image courtesy of Dole Pics
Several other Thanksgiving dishes can be made healthier and tailored to your goals:
Green Beans: High in fiber and vitamin C, they’re an excellent low-calorie side when steamed or sautéed with garlic.
Carrots: A great source of beta-carotene, they support recovery and can be roasted for a natural sweetness.
Stuffing (with Modifications): Use whole-grain bread and add protein-rich ingredients like turkey sausage or chopped nuts to make it more nutrient-dense.
Tips for Staying on Track During Thanksgiving
Focus on Portion Control:
While many Thanksgiving foods are nutritious, it’s easy to overeat. Use your hand as a guide—protein (turkey) should be about the size of your palm, carbs (sweet potatoes) the size of your fist, and fats (gravy, olive oil) about the size of your thumb.Prioritize Protein and Veggies:
Start your plate with turkey and nutrient-rich sides like Brussels sprouts or green beans. These will help fill you up and prevent overindulging in calorie-dense dishes.Stay Hydrated:
Training hard can dehydrate you, and salty holiday foods can compound the issue. Drink plenty of water throughout the day to stay hydrated and support digestion.Get Active:
Start Thanksgiving morning with a workout, whether it’s a heavy lifting session, a HIIT circuit, or a Turkey Trot. Not only will this help create a calorie buffer, but it will also put you in a mindset to make healthier choices.
Training Programs
Sure, you can hit the gym after Thanksgiving, max out on a big compound lift like the bench press, and feel pretty good about yourself. However, in order to maximize the food you consume on Thanksgiving, following a solid training program is the way to go, and the Boostcamp App is the place to find one.
Boostcamp provides users with over 50 free, pre-written workout programs that are written by some renowned coaches and can help you focus on strength, fat loss, muscle building, or whatever your goal may be. However, you can also create and customize your own workout routine that caters to your life schedule, goals, and whatever else, through Boostcamp's Program Creator.
Most importantly, you are able to track your workouts and make sure you are on the right track.
Conclusion
Thanksgiving doesn’t have to be a setback for bodybuilders and strength athletes. By choosing nutrient-rich foods like turkey, sweet potatoes, cranberries, Brussels sprouts, and pumpkin, you can fuel your body while still enjoying the holiday feast. With a little planning and mindful eating, you can savor the flavors of Thanksgiving and stay on track with your fitness goals—giving you one more thing to be thankful for this season.
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