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 (pancakes, bread, waffles) or starchy vegetable (potatoes).
- A lean protein (tofu, eggs, chicken, tuna, lean meat).
- A lightly seasoned vegetable (onions, spinach, peppers, mushrooms) or fresh fruit (oranges, apples, grapes, melons, berries).
For a protein and energy top-up include some dairy or a dairy alternative in the form of milk or yogurt. Good dairy alternatives are soy milks as they contain an equivalent amount of protein. Cheese and peanut butter can be great protein sources but they are high in fat so they can take a while to digest.
Juice or any sugary drink is often not needed to top up energy stores during training or competition days. Drinking water is recommended.