Athlete's Guide for Eating on the Road

Eating well on the road is hard for everyone because of the limited access to fresh, healthy foods. Fast food options are endless, but there are ways to still get the nutrients your body needs without the extra fat and empty calories. Choose foods that will help your performance, but not leave you feeling sluggish. 

• When possible, substitute vegetables and fruit in place of higher fat options that provide little nutrition quality to your meal (aka French fries)
• Get things on the side when possible (salad dressings, etc). Put the meal in your control!
• Look for words: bake, broil, steamed, and roasted. Avoid the words: fried, sauteed, and au gratin. The way that it is prepared can totally change the nutrient content. Don't get weighed down by adding extra fat. 
• Plan ahead and pack snacks. May need to avoid packing anything liquid if you are flying. Ideas include:
• Trail mix
• Bagels w/peanut butter
• Pretzels
• Fresh fruit
• Yogurt (if you have a cooler)
• Don't forget the water! Stay hydrated! 

Look at this handout provided by SCAN (group of sport RDs). It spells out ways to order at various types of restaurants, including Mexican, fast food, sub style, and bakeries. It also provides many other helpful hints. 

Eat Right for Sports and Performance

From "Eat Right for Sports and Performance" - Academy of Nutrition and Dietetics

This is a nice article posted on the Academy of Nutrition and Dietetics website, eatright.org. It is another explanation of the important role nutrition plays in helping athletes prepare for and recover from training. 

"Eating right allows your body to adapt to training, helps you recover after exercise and attain peak performance." 

Eating well and staying properly hydrated will give you an edge in competition and is something that you have complete control over. After all of the hours spent training, why would you fall short here? Focus on a carbohydrate rich diet full of variety. Choose lean protein and foods low in fat.  

Summit Tourney

Great job to all of the teams for playing hard during the Summit Tourney! Best of luck to the teams who made it to the final round! 

Athletes with Gluten Sensitivity

Are you an athlete who experiences digestive issues when you eat gluten? Gluten is a protein that is found in wheat, barley, and rye. Those who have gluten sensitivity or Celiac disease should not eat any foods that contain these ingredients to avoid symptoms. Caution should also be used with oats because they are often contaminated with other gluten-containing foods. This diet can make it a little tricky when it comes to meal planning, especially if you are fueling up for performance.

Looking for gluten-free food ideas to eat before practice or the game to provide energy?The good news is that grocery stores are making it easier to shop with clearly labeled gluten-free foods. If you don't have a label, here is a list:

• Gluten-free carbohydrates including: rice, corn, flax, quinoa, potatoes, and soy
• Fruit and fruit juices
• Vegetables 
• Corn chips
• Rice cakes
• Gluten-free sport bars

Following a gluten-free diet is highly recommended for those who have gluten sensitivity or Celiac because it may prevent complications and can improve health.  

Reference: Gluten Sensitivity in Athletes by SCAN, Dietetic Practice Group

More Talk About Supplements

Do you know what your sport supplement is? This is a great article written by Sheila Tucker, MA, RD, LDN from Boston College. She explains in great detail the differences between popular supplements and the safety concerns. I highly recommend you take time to read! The take home message from Sheila is...

"Competitive athletes would be unwise to chance taking any supplements, outside of sports drinks or carbohydrate replacement, for fear of violating any NCAA or International Olympic Committee (IOC) regulations."

Do you know the best place to store your food? Pantry? Fridge? or Freezer?

Here is a great reference to help you decide where to store your food to help it stay fresh longer. Do you keep your tomatoes in the fridge? They may do better on the counter! 

Respect Your Food! A Guide to What Goes Where

Recipe - Overnight Oats

You know the benefits of eating breakfast, but you also know the benefits of getting enough sleep. Do you really have to choose which one is more important? Not anymore you don’t - now you can have both. I have to admit that I was somewhat addicted to this stuff over the summer and experimented with many different add-ins to keep my palate excited. 

Overnight Oats are oats mixed with a liquid of your choice and soaked overnight to absorb the liquid and the flavor of whatever ingredients you add. The most common mixture is equal parts raw rolled oats, milk and yogurt, but you may want to alter the amount of milk for a thinner or thicker consistency. 

This is an affordable, healthy breakfast that provides whole grains, protein, fiber and fruit to get start your morning off right. And trust me, it could not be easier. Simply mix everything together in a sealed container or a Mason jar (like the ones you use for homemade jam) and set in the refrigerator overnight. The next morning, grab a spoon and you have breakfast. Voila! If you want to take the chill off, microwave for 20 seconds. Either way, it’s a delicious way to start your day. 

Overnight Oats (Basic Recipe) 

· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit

Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.

Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin

Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces

Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries

Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce

Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries 

Guest Blogger: Laura White, USD Dietetic Intern