Maintain YourDiet While Away From Home
Chad Collins,B,Sc., R.D.
If travel time is longerthan a few hours, pack snacks (sandwiches, muffins, yogurt, juice,fruit, cheese, crackers, peanut butter and jam) rather than havingto purchase whatever is available as gas-stops. Carry a full bottleof water.
If meals are consumed enroute, plan stops in advance to ensure that good food choicesare made (choose a restaurant that serves pasta or thick crustpizza instead of fries and burgers). Alcohol should not be consumedprior to competing.
If travelling by plane,be sure to drink plenty of water during the flight. Even a fewhours in the air can cause significant dehydration. Take yourown water bottle and pack your own snacks. Note: Some flightsoffer special meals for athletes. Check with the airline.
Athletes should have a gooddinner the night before competition begins, or a substantial lunchif the first event is in the evening. A meal high in CHO is idealfor energy (pasta with tomato sauce is a great choice). Be sureto consume fluids.
Breakfast should be primarilycarbohydrates for easy digestion (cereal, milk, fruit, and toast,rather than eggs and sausages) and eaten two to three hours priorto a morning game time or performance.
At restaurants, to ensurea balanced, high CHO, lower fat meal, order: extra rolls, rice,pasta or potatoes (instead of fries), milk or juice, salad dressingon the side, toast lightly (or "un") buttered.
If competition or gamesare scheduled throughout the day, athletes may not have the timeor inclination to eat normal "meals". In this case snacksshould be scheduled to make sure energy levels are maintained.
Find out in advance whatthe canteen will sell or if stores and restaurants nearby willbe open. If available food is not satisfactory, you may wish totake your own. Non-perishable items like juice, fruit, crackers,muffins, cheese - even a jar of peanut butter and a loaf of breadhelp ensure the energy consumed also supplies the nutrients soimportant to good performance.
A large jug of water orsport drink with cups should be available to drink during andbetween events. Athletes should consume water regularly duringthe day in addition to soups, milk, juice and other fluids.
Supper should be eaten aftera full day of competition, even if athletes are tired, to ensurethe body is well-fueled for another day of competition. IncludeCHO foods and fluids.
Athletes too nervous orupset to eat much during competition, should know what they areable to consume (even if it's just soup, milk, sport drinks orjuice) and be sure its available. Meal replacement beverages maybe useful for such individuals.
Remember, there's no magicfood that will compensate for poor training! Among athletes ofsimilar ability however, the right food choices are an importantpart of the "winning edge".
Chad Collins
Nutrix Ltd.