Nutrition for the Traveling Athlete
Often foods are perceived as a healthy choice, but are often loaded with hidden fat. Eating "on the road" does not need to be a nightmare, but rather planning on the part of the athlete and the coach will help eating be a wise process.
Fast foods are okay if used sparingly and with caution. More and more fast food restaurants are offering healthier alternatives to the traditional burger, fries and soda. For example, many of the fast food chains have grilled chicken sandwiches (great for Pro), baked potatoes (CHO rich energy), salads and salad bars (fiber, vitamins and minerals).
- McDonald's offers hotcakes, cold cereal, English muffins, grilled chicken sandwiches, fresh green salads, milk and juices
- Wendy's offers grilled chicken sandwiches, baked potato, chili, an extensive salad bar including vegetables, fruits, flour tortillas, pasta, breads and bread sticks, milk and juices
- Pizza Hut offers pasta and meatballs, bread sticks, salad bar, and single cheese pizza
- Subway offers both low-fat/low-calorie and traditional subs, deli style sandwiches and salad
- Vending machines can be incorporated into a healthy sports diet. Select pretzels, crackers, breakfast/granola bars, and fruit juices instead of potato chips, chocolate candies, cookies and soft drinks
Select diners and family style restaurants because they are usually clean and offer a variety of great tasting wholesome foods at a reasonable price. Generally they offer nutrient dense, high CHO foods:
- For breakfast: pancakes, waffles, breads, cereals, oatmeal, milk, yogurt, fruits, and scrambled eggs
- For lunch: fresh breads and rolls, pasta, rice, soups, fresh vegetables and fruits, turkey sandwich, tuna sandwich, grilled chicken sandwich, roast beef sandwich, stuffed pita sandwiches, green salads and salad bars, milk and juices
- For dinner: pastas with red sauce and meatballs, baked chicken or fish with rice and vegetables, and turkey with potatoes and stuffing
- Avoid foods high in fat, saturated fat, cholesterol, and sodium. Try to order foods that are baked, broiled, or steamed. Avoid fried foods and toppings that are high in fat, saturated fat, cholesterol, and sodium (butter, French fries, onion rings, fried mozzarella sticks, chicken wings battered and fried, cheese toppings, sour cream, and cream sauces)
- Select low calorie and low fat condiments/toppings. Choose catsup, mustard (yellow, brown and honey mustard), vegetable oils, low calorie dressings, lettuce, tomato, onion, and peppers instead of regular mayonnaise, butter, sour cream, cheese toppings, regular salad dressings and bacon bits
- Remember that YOU are the customer and don't hesitate to ask to have an item on the menu prepared a specific way (baked or broiled rather than fried!)
- Follow the 2/3 rule. Always fill 2/3 of the plate with complex CHO and 1/3 with high Pro and low-fat foods
