Athletes that eat out need to review the menu critically to make good choices, ask questions about hidden ingredients, and aim to create a balanced meal from the options available.
Make a balanced meal by choosing an option from each of these 3 categories:
- A grain (brown rice, pasta, couscous, bread, wrap) or starchy vegetable (potatoes, corn).
- A lean protein (tofu, eggs, chicken, tuna, lean meat).
- A lightly seasoned vegetable (carrots, broccoli, spinach, peppers, cucumbers, mushrooms).
Sauces are usually included in the dish, but if you ask for sauce on the side it's okay to use it! Including a small amount of oil (1 to 2 tablespoons) is recommended at each meal.
Juice or any sugary drink is often not needed to top up energy stores during training or competition days. Drinking water is recommended.