Winning Nutrition on the Road

EATING ON THE ROAD: Winning nutrition on the go

Travel can be challenging for athletes who need balanced, healthy meals and snacks. Fortunately this handy guide will help keep you winning on the road!
Although you may rationalize you “deserve” convenient high fat treats (you’re tired, lonely, stressed, nervous or bored), remember eating too many high fat/high sugar foods will make you s-l-o-w-e-r and compromise your sports diet and your performance. So make wise choices and watch the points add up

Breakfast: EAT BEFORE YOU LEAVE YOUR HOUSE. Eating at the airport or on the plane can be a health hazard. If you are stuck with airport food, look for bagel shops with fruit and yogurt. As a last resort, Egg McMuffin w milk and juice will work
At your hotel look for whole grain cereals w fruit, Yogurt/Granola/Fruit, eggs or ham for protein, toast/bagels, oatmeal w yogurt, small muffins (or share one w friend) along with some milk or yogurt.
**Watch out for high fat breakfast items like croissants, cheesy omelets and fried potatoes. If you go out, order fruit on the side (instead of fried potatoes). Also, remember that high sugar cereals (ie. Froot loops) can cause your energy to crash!

Lunch: Look for deli or sub style sandwich shops. Use the “pick a fat” style of ordering (either mayo OR dressing OR cheese OR sauce, but not all). Add broth based soups, juice, yogurt, pretzels, milk, or fruit to round out your meal.
**”GO Fast food not FAT Food” means watching out for crispy fried foods, dressings, and mayonnaise based pastas. Choose broiled or baked items with a baked potato. Opt for salad instead of fries.

Dinner: Look for restaurants that have healthy selections (salad bars, pasta w red sauce, steamed veggies, grilled meats). Use the fist (portion of carb) and your palm (portion of meat) as guides to portion sizes. Try sharing plates with a team-mate.
**When ordering salad, always order dressing on the side. As much as 400 calories can be added with just dressing. Have some bread but not the bread basket (one basket of bread can be an entire days worth of energy) with your dinner rather than before.

Snacks: Pack some familiar snacks to have for emergencies. Whole grain crackers, fruit, milk boxes, cheese sticks and deli meat, dried fruit/nut mix, pretzels, beef jerkey, energy bars and sandwiches are all great snacks.

REMEMBER
• Eat frequently throughout the day
• Drink plenty of water
• Have fun!!