Every athlete knows that eating out can be challenging. How do you actually enjoy the meal, but stay within the guidelines of promoting good recovery and training preparation? Keep these tips in mind the next time you visit your favorite food establishment.
1. Check out the entire menu before choosing what you will get, including specials for the night
2. Look for healthy meal additions, like side salads or fruit cups
3. Only order protein that is broiled, grilled, baked, roasted…or special
order this preparation method
4. Order half the cheese or butter
5. Ask for your hamburger or sandwich bun untoasted. This will save big on
calories from butter
6. Request dressings or sauces on the side
7. Ordering pizza?
-Pile on the veggies-Choose chicken, ham or Canadian bacon vs. pepperoni, sausage or bacon
-Red sauce, olive oil or pesto are your best sauce options
-For the crust, choose thin or hand-tossed
8. Load up on the water
9. Pop, juice, lemonade are like
drinking pure sugar
10. Your best drink options (other than water) are water, cow’s milk or soy
milk
11. Alternate an alcoholic drink with water to decrease calorie intake
12. Choose low-calorie mixers such as diet pop or seltzer water
13. Need a sweet? Split desserts. They are always high in calories
14. Splurge responsibly. If you choose to not follow the above tips, do so
after your competition and not the night before.
Be Extraordinary,
RDKate
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