| Tips
for eating on the road |
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Eating on the road can
be very challenging for the most dedicated of individuals.
If you follow these helpful tips it should help
take the mystery away. Order only
the basics (salads, chicken burgers, burgers, pizza
{no sausage} when at the drive thru, bring the pre-cooked |
baked potatoes, dried fruit, protein powders,
juices etc with you.
Choose, juices, lemonade, low fat milk or soy beverages
vs soft drinks or shakes
Avoid the high fat foods like extra cheese, mayo, French
fries, gravies, salad dressings, donuts, chips, cookies,
shakes, ice-cream
1. Breakfast Recommendations:
Pancakes or waffles w/ fruit sauces or syrup (easy on
butter), French toast, cereal (hot or cold), fresh fruit,
granola & low fat yogurt, and low fat muffins. 1-2
whole eggs are OK (add more egg whites if desired), &
egg alternatives like egg beaters are available at most
chains. Ask for extra egg white in omelets/scrambled if
possible.
Avoid: bacon (unless turkey), sausage, eggs that have
added butter(fried/scrambled/omelets), croissants or donuts,
& commercial jumbo muffins
2. Lunch Recommendations:
Subway or other sandwiches (turkey ham, roast beef, black
forest ham, chicken breast). Opt for mustard, honey mustard
instead of mayo, Caesar sauce or butter.
Salads, soups (not creamy), whole grain breads, plain
baked potatoes, fruit, juices and low fat milk products
are good.
Avoid: grilled hamburgers, fried foods, milkshakes, coleslaw,
or mayonnaise based potato/macaroni salads
3. Dinner Recommendations:
Baked turkey, chicken, beef or fish, spaghetti w/tomato
sauce, thick crust pizza w/ lots of veggies, plain potatoes,
rice, pasta (general), whole grain bread, steamed veggies,
salads w/ grilled chicken, fruit based desserts, sherbet,
frozen yogurt, apple pie or oatmeal cookies.
Avoid: salads with high fat dressing, steaks (marbled
with fat: ask for the best cuts), sauteed foods, ice cream,
sour cream, and butter.
Most dinners are the post game meal, but if you have to
re-fuel right away - snack until your meal. Remember,
timing is everything. If athletes are on a local day trip
and are receiving no food allowance, then a trip to the
grocery or nutrition store well be valuable and will save
you bundles over several of these trips.
Bringing nutrient dense snacks like those outlined are
the best thing an athlete can do to ensure optimal performance.
Energy bars are plentiful so take advantage if money permits
and time doesn't. Below are some helpful suggestions at
a grocery store stop for road snacking and are immediate
forms of simple and complex carbohydrates for post exercise
recovery, that is until you can get somewhere for a real
meal.
Fruit - Fresh, Canned or Dried Fruits
Fresh: Bananas, apples, oranges, grapes, plums, berries
in season
Canned - ready to eat fruit cups without added syrup/sugar
Dried - find the bulk food section & get dried cherries,
strawberries, currants, blueberries, raisins, figs,
dates
Cereal to be eaten from the box (high
energy carbs)
choose cereals that are not too high in sugar < 10
g per serving with moderate levels of fiber 4-6 g per
serving
choose large pieced cereals that can easily be eaten
with your hands ie mini-wheats, shreddies, oat bran
squares NOT rice crispies, bran buds etc.
Low fat muffins, scones, bagels, raisin bread,
crackers
top with peanut butter & jam buy a jar of peanut
butter/jam or use single serving packs
Buy these items before the trip (bring a small
cooler on road trips)
- Trail mix - custom make with nuts (mostly unsalted)
seeds, dried fruit
- Sport bars, Power, Gatorade, Cliff, Odwalla - try
to avoid glucose or brown rice syrup as first ingredient
- Low Fat Granola Gatorade / Powerade
- Cheese sticks, small milk cartons (cooler) Yogurt
(keep in a small cooler)
- Peanut butter & banana/graham crackers Juice
boxes - freeze beforehand so they keep cool
- Bagels/low fat muffins/Pita bread Instant oatmeal
(as long as hot water)
- Raisins, Dates or Figs
- Apples/pears/oranges/bananas/berries/grapes
- Pre-cooked potatoes Rice cakes - top w/ peanut butter/jam
or cream cheese
- Fresh Fruit, canned fruit, fruit-cups Baby carrots
& cherry tomatoes
- Oatmeal cookies/Fig Newtons Wholewheat/grain crackers
- Wasa, melba toast, rye crisp
 Nanci
S. Guest is a certified personal trainer & nutritionist,
and is completing her Master of Science degree in
nutrition this June. She owns "Power Play:
Nutrition, Fitness, Performance" in Vancouver,
BC, and for the past 8 years she has been providing
individuals, sports teams & the community with
nutritional consulting & personal training services,
as well as research services, seminars and article
writing for local & national publications.
Her specialization is sports nutrition, catering
to a variety of athletes of all levels. Some of
her elite athletic clientele include members of
the Vancouver Canucks, the Vancouver Giants &
the BC Lions, the Canadian National Freestyle Ski
Team, Iron Man participants, athletic teams from
BC high schools and universities, and a variety
of other provincial and national team members.
Nanci can be reached at
www.powerplayweb.com
and
by email at nanci@powerplayweb.com.
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