2. GOALS
make food selections on the road using
good nutrition principles
look at menus and determine best
options for competition and recovery
know the “nutrition tools” for selecting &
understanding best options
3. Low Fat Options:
◦ Key words on menu: Marinara, steamed, boiled, broiled,
tomato sauce, poached, charbroiled
Low Fiber
Moderate Lean Proteins:
◦ Chicken, turkey, ham, lean beef
High Carbohydrates:
◦ Pastas, rice, bread, vegetables
Hydrate: Replace missing fluids
◦ Water, low fat milk, fresh juice or 100% juice
4. What to Avoid:
High fat
◦ Menu items listing: fried, crispy, breaded, scampi style,
creamed, buttery, au gratin, gravy
Fibrous Foods and beans
◦ Slows down digestion
◦ Can cause discomfort
Spicy foods
◦ Don’t try new foods on the road!!
Alcohol – avoid, slows performance
All of this could create a DECREASE in
performance
5. Digestion: Why it Matters
Choose carbs first – muscles primary energy
source
Carbs digest the fastest
Carbs can take anywhere from seconds to 1-
2 hours to digest
Proteins: 4-6 hrs to digest
Fats: 7-9 hrs to digest
All of these things can depend on calorie
content of the meal as well
6. Italian Restaurants
Pasta w/ marinara:
◦ add chicken for protein
Pizza:
◦ plain or with vegetables
Salads:
◦ Low fat or non fat dressings
Dessert:
◦ Low fat or non-fat Italian Ices
◦ Low-fat frozen yogurts
7. Mexican Restaurants
Burrito, tacos, fajitas
◦ Watch out for too much cheese though
Beans are good
◦ Do not over eat them before workout
◦ High in fiber
8. Burger Places
Salad Bars:
◦ Low fat/ non-fat dressings
◦ Say no to prepared salads
Grilled burgers
◦ Beef okay, turkey burger better
Grilled chicken
Sides: Baked potato topped w/ salsa, ketchup
or steamed broccoli
Avoid/ limit: fries and milkshake intake
10. 3-5 hours before competition:
300-500 calories
Low Fat: think about digestion!
Lean Protein
High Carbohydrates
Hydrate: Water, Gatorade, low-fat milk, juice
Nothing too heavy!
◦ Ex: Large pasta meals, fried food
13. Breakfast Café:
Egg white omelets
◦ Light on cheese
◦ Add vegetables
Breakfast sandwiches with ham and egg
Whole grain cereals:
◦ Oatmeal made with milk and dried fruit
Pancakes and waffles:
◦ Are okay but can be heavy
◦ Avoid a lot of butter and syrup (ask for it on the side)
Other good options include: toast, bagels, breads,
muffins
