SPORTS NUTRITION HANDBOOK

Transcription

1 Eating On The Road SPORTS NUTRITION HANDBOOK As a competitive athlete, your sport season is inevitably going to involve some time on the road. While traveling, most meals or snacks are going to be at your hotel, restaurant, fast food, convenience market, or possibly even a vending machine. It is essential for your performance to maintain your nutrition status while on the road traveling. Energy is essential for your working muscles, so not eating is not an option. But, you might ask, so what do I choose? Athletes eat and train, they don t diet and exercise. ~ Unkown If you are eating on the road, it is likely within 24 hours (before or after) of your competition. In this time zone around your sport, it is crucial to remember that carbohydrates are your primary muscle fuel as well as the primary nutrient needed in your recovery. In very general terms, carbohydrate food options such as whole grains, fruits, and dairy options are the areas to focus. The density of these carbohydrates may have to be considered when your options are limited. Sometimes, when you need energy for performance then there is no such thing as a bad carb. The general nutrition advice we hear from generic sources is not focused on athletes. Sometimes, what is healthy is advice for people suffering from chronic disease. Often this healthy advice will cause poor performance NOT health. What Food Are High In Carbohydrates? Food Carbs (g) Vegetables (1/2 c) 5 Nuts (1oz) 5 Milk, Yogurt (1c) 12 Fruits (1 medium, 1/2c canned) 15 Bread (1), Cereal (3/4c.), Pasta, rice, beans (1/2c.) 15 Ice Cream (1c), Cookies (2 small), Cake (2 slice) 30 Food is function! As a competitive athlete, understanding that you muscles will require fuel is the only important fact. By choosing not to eat something you may think is unhealthy you will very well be harming your performance. That s not to say all athletes shouldn t try to make the best choice possible in the moment. But, nothing is not an option! Athletes Need Electrolytes Eating out conjures pictures of chronic health disease for most people with a large reason being the higher sodium content in restaurant and prepared foods. However, to competitive athletes, the extra sodium is a much needed electrolyte for your working muscles and hydration status. Sodium in foods is one thing that most athletes should not be concerned about when eating on the road.

2 Fast Food Order grilled chicken instead of crispy chicken or hamburger Request the sandwich bun be grilled without butter or oil Order the appropriate size sandwich Say no to cheese and other additions such as bacon Always get your sauce or dressing on the side or go without The toppings really add up keep it simple Always stick with grilled, broiled, baked and avoid fried items (French fries verse Baked potato) Salads are not necessarily leaner than sandwiches and will leave you short on essential carbohydrates Choose a carbohydrate option for every meal and snack Choose whole grain buns or sides such as chili or baked potato Never just order a salad because the carbohydrates are essential muscle energy Be a Kid! Kids menu often has fruit or yogurt sides Yogurt, fruit, and/or frozen yogurt can be great side items to your meal

3 Italian & Pizza Choose pizza baked in old-fashioned pizza ovens Order the appropriate number of slices for pizza Choose toppings such as veggies, ham, Hawaiian or designer pizzas such as chicken BBQ while avoiding high fat packed meats such as sausage, pepperoni Try ordering your pizza, light on the cheese or even try a simple tomato pie with toppings With pasta, choose red sauce / marinara verses cream, Alfredo, butter or oils Ask for no oil on the crust Breads are great carbohydrate options but ask for them plain, no butter Salads are not necessarily leaner than pizza and will leave you short on essential carbohydrates Watch the higher fat additions of olives, pine nuts, cheese, and oils Pizza crust is generally low in fat and a great source for carbohydrates Choose whole grain breads when available Bruschetta is a great appetizer Never just order a salad because the carbohydrates are essential muscle energy Soups, such as pasta fagioli, can be a great addition to your meal

4 Sandwiches Order the appropriate sized sandwich while esp. keeping the meat portion roughly palm sized (3oz for women or 4-5oz for men) Always include veggie toppings for your sandwich such as lettuce, spinach, cucumbers, green peppers, tomatoes, onions, hot peppers, mushrooms, etc. When filling your sandwich go light on the cheese With breads, avoid flaky or oil-coated breads (ex. Croissant) Ask for no oil on your sub Choose your added flavor wisely use mustard verses mayonnaise Salads are not necessarily leaner than sandwiches and will leave you short on essential carbohydrates Avoid the salad meats (tuna salad, chicken salad, ham salad, etc.) as you will be adding extra fat calories to your otherwise lean protein Choose lean sides such as pretzels verses chips or yogurt verses baked good Whole grains breads, bagels, rolls, pitas, or wraps area all great sources of carbohydrates Find additional carbohydrates for your working muscles in your side items: pretzels, pits chips, yogurt, fruit, granola, etc. Never just order a salad because the carbohydrates are essential muscle energy Soups, such as chili, chicken noodle, or minestrone, can be a great addition to your sandwich

5 Asian Cuisine Skip the buffet. Sometimes more oil is used for the buffet foods to prevent the food from sticking and drying out Order the appropriate sized entree Always include veggies as part of your meal Avoid any dishes using fried in the name ex. Fried rice, Fried egg rolls Ask that your stir fry be prepared for as little oil as possible A very lean cooking method is steamed items. Look for steamed brown rice, steamed dumplings, fresh steamed spring rolls Choose entrees with thinner & clearer sauces. Avoid the darker & thicker sauces. Choose black bean sauce, hoisin, oyster sauce, plum sauce, and sweet & sour sauce as your best options Choose leaner protein options with your entrée such as chicken, tofu or shrimp Fill up on broth soup. Egg drop soup, wonton soup, and Hot & Sour soup are all great options. Steamed rice is a great carbohydrate option for muscle energy. Use brown rice for a little more protein and fiber. Lo mein noodle dishes can offer a great carbohydrate source and an entrée that includes a variety of vegetables. Get your fortune. Fortune cookies are lean and light but contain all carbohydrates. When looking for carbohydrates, order the sweet & sour entrees as the sauce will contain a higher amount of carbohydrates

6 Mexican Cuisine Watch out for those chips! Ask for all chips baked and keep it to one basket. Fresh salsa is a great way to enjoy some vegetables. Always include vegetables in your main entrees. Fajitas go great with mushrooms, peppers, onions, lettuce and tomatoes. When ordering an dish, go light on the cheese & sour cream. Order chicken or fish in your entrée as the leaner options. Choose your added flavor wisely hot sauce can be added freely without adding extra calories. Salads are not necessarily leaner than entrees. Watch the toppings such as cheese, bacon, sour cream, avocado and fried tortilla strips. Choose lean sides such black beans or steamed vegetables. Ask your server to just leave off the higher calorie additions. If they are there we know we will eat them! Great options include fajitas, soft burritos, soft enchiladas, soft tacos, camarones de hacha, or arroz con pollo. Mexican rice, soft corn and flour tortillas, and black beans are all great options for carbohydrates Never just order a salad as your entrée because you may be missing the essential carbohydrates you need for muscle energy. Soups can be a great addition to a meal. Choose black bean soup, chicken tortilla, or chili to accompany your meal.

7 Snacks & Desserts Choose fresh fruit any time. Use baked items for leaner snacks such as baked chips, pita chips, popcorn, or pretzels Order frozen yogurt or sorbet in a dish and avoid the cone but watch your toppings and sauces. When baking on your own, oil can be evenly traded for applesauce in your recipe for a lower-fat dessert options. Know your portion sizes and get the smallest one that will satisfy. A good rule is to split all desserts when you are ordering out. Always try to work some fruit in to your dessert. And if pie, skip the crust. Avoiding cheesecake, coffee cake, croissants, butter cookies, doughnuts, brownies or shortbreads will keep you on track to limit your dietary fat intakes. Cakes such as angel food cake & hot water sponge cake as well as low-fat muffins can be great treats. For a nutrient packed piece of pie, choose pumpkin or banana cream. Carb up your cookies by choosing oatmeal raisin. Pudding can be a great dessert option and delivers a power-packed carbohydrate punch. Never forget your chocolate milk! This hydrating beverage has been shown to be the most optimal recovery beverage out there and it tastes great!