Athlete's Guide for Eating on the Road

Eating well on the road is hard for everyone because of the limited access to fresh, healthy foods. Fast food options are endless, but there are ways to still get the nutrients your body needs without the extra fat and empty calories. Choose foods that will help your performance, but not leave you feeling sluggish. 

• When possible, substitute vegetables and fruit in place of higher fat options that provide little nutrition quality to your meal (aka French fries)
• Get things on the side when possible (salad dressings, etc). Put the meal in your control!
• Look for words: bake, broil, steamed, and roasted. Avoid the words: fried, sauteed, and au gratin. The way that it is prepared can totally change the nutrient content. Don't get weighed down by adding extra fat. 
• Plan ahead and pack snacks. May need to avoid packing anything liquid if you are flying. Ideas include:
• Trail mix
• Bagels w/peanut butter
• Pretzels
• Fresh fruit
• Yogurt (if you have a cooler)
• Don't forget the water! Stay hydrated! 

Look at this handout provided by SCAN (group of sport RDs). It spells out ways to order at various types of restaurants, including Mexican, fast food, sub style, and bakeries. It also provides many other helpful hints. 

Eat Right for Sports and Performance

From "Eat Right for Sports and Performance" - Academy of Nutrition and Dietetics

This is a nice article posted on the Academy of Nutrition and Dietetics website, eatright.org. It is another explanation of the important role nutrition plays in helping athletes prepare for and recover from training. 

"Eating right allows your body to adapt to training, helps you recover after exercise and attain peak performance." 

Eating well and staying properly hydrated will give you an edge in competition and is something that you have complete control over. After all of the hours spent training, why would you fall short here? Focus on a carbohydrate rich diet full of variety. Choose lean protein and foods low in fat.  

Summit Tourney

Great job to all of the teams for playing hard during the Summit Tourney! Best of luck to the teams who made it to the final round! 

Athletes with Gluten Sensitivity

Are you an athlete who experiences digestive issues when you eat gluten? Gluten is a protein that is found in wheat, barley, and rye. Those who have gluten sensitivity or Celiac disease should not eat any foods that contain these ingredients to avoid symptoms. Caution should also be used with oats because they are often contaminated with other gluten-containing foods. This diet can make it a little tricky when it comes to meal planning, especially if you are fueling up for performance.

Looking for gluten-free food ideas to eat before practice or the game to provide energy?The good news is that grocery stores are making it easier to shop with clearly labeled gluten-free foods. If you don't have a label, here is a list:

• Gluten-free carbohydrates including: rice, corn, flax, quinoa, potatoes, and soy
• Fruit and fruit juices
• Vegetables 
• Corn chips
• Rice cakes
• Gluten-free sport bars

Following a gluten-free diet is highly recommended for those who have gluten sensitivity or Celiac because it may prevent complications and can improve health.  

Reference: Gluten Sensitivity in Athletes by SCAN, Dietetic Practice Group

More Talk About Supplements

Do you know what your sport supplement is? This is a great article written by Sheila Tucker, MA, RD, LDN from Boston College. She explains in great detail the differences between popular supplements and the safety concerns. I highly recommend you take time to read! The take home message from Sheila is...

"Competitive athletes would be unwise to chance taking any supplements, outside of sports drinks or carbohydrate replacement, for fear of violating any NCAA or International Olympic Committee (IOC) regulations."

Little Ways to Eat Right, Every Day

 

There are little ways, subtle changes you can make to eat right - every day - your way!

Try working these tips into your eating routine:

 

- Have breakfast every day! And add a piece of fruit like an orange, apple or banana.

 

- Skip or skimp on the sugar in your coffee. Cutting out 2 packets of sugar per day (2 teaspoons worth) saves 32 calories per day and over the course of the year that would total 11,680 calories saved or about 3.3 pounds!

 

- Try new foods! Keep your taste buds interested by adding in new foods, try interesting fruit and veggies like permission, starfruit or parsnips.

 

- Fill half of your plate with fruit and/or veggies. A great way to have a full plate with fewer calories is to fill-up half of your plate with fruit and/or veggies! When you are out to eat ask for double veggies or add a side of fruit with your meal.  

 

- Go Meatless on Mondays - Make it a goal to have at least one meatless meal per week, try a veggie stir fry with quinoa, bean burritos, veggie burgers or eggplant Parmesan.

 

Happy National Nutrition Month®

Do you know the best place to store your food? Pantry? Fridge? or Freezer?

Here is a great reference to help you decide where to store your food to help it stay fresh longer. Do you keep your tomatoes in the fridge? They may do better on the counter! 

Respect Your Food! A Guide to What Goes Where