Eating on the Run: When Athletes Travel
Travel is part of life. For some athletes, it’s difficult to find the right foods when you’re on the road for your job, competition, or family vacation. Whether you’re pulling off the highway or running through the airport, these options will help keep your nutrition on track when traveling.
If traveling by car, bus, or train:
If traveling by air:
If you need to eat out, here are some healthy options at national restaurant chains:
Note: Mexican, Chinese, Italian, and Indian cuisine offer many healthy entrees. Avoid anything fried, creamy, cheesy, and supersized.
** Katina’s Top Pick: Core Life Eatery – A fast-casual restaurant with roots in CNY that is now a national franchise.
Use your favorite restaurant app, such as Yelp, to find restaurants and look-up menus online. Additionally, look for larger grocery chains such as Wegmans or Whole Foods that offer healthy food on a hot bar. Take-out or eat-in. Take-out meals should be eaten within 2 hours of purchase.
Eating on the Run: Build Your Own Nourish Bowl at Home
Notice the recent trend in new fast-casual restaurants? There’s a surprising number of “build-your-own bowl” establishments popping up that allow consumers the freedom to create their meal. There’s a lot of simplicity in this style of eating and not to mention, benefits as well. No need to go out; try building a nourish bowl in your own kitchen. You can: easily create balanced meals, build-it-as-you-like it which helps solve weeknight family meal disputes, use leftovers, make it vegetarian, vegan, or something else, eat by the season, and make it Southwest, Asian, Thai or you get the picture.
Here’s your formula for building a tasty and nourishing bowl at home:
|Step #1: Pick your base||Step #2: Add colorful veggies (raw, cooked, or both)||Step #3: Select a Protein(s)||Step #4: A handful of healthy fats||Step #5: Finish with a sauce||Step #6: Top if off with a garnish|
|Rice (any type) or rice noodles||Arugula||Beef||Avocado||Pesto||Fresh herbs|
|Pasta (regular or GF)||Bok choy||Chicken||Olive oil||Salsa||Lime wedge|
|Spaghetti squash||Beets||Turkey||Nuts (any kind)||Hummus||Sliced olives|
|Quinoa||Bell peppers||Pork||Hemp seeds||Romanesco||Sesame seeds|
|Other favorite grains||Carrots||Peanut butter||Pumpkin seeds||Sriracha|
|Greens (collards, spinach, kale, chard)||Tofu or tempeh||Hot sauce|
|Red or green cabbage||Cheese||Vinaigrette|