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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:
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.