Healthy Eating for On-the-Go Athletes | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Healthy Eating for On-the-Go Athletes

July 16, 2012

Must See Nutrition Videos

As an athlete, you have a busy schedule, with days full of work or school, practice, lifting, team meetings and even double headers—not to mention tournament days, which can take anywhere from four to eight hours, with multiple games being played on the same day. All that moving around and travel can make proper nutrition difficult, with major consequences for game-day performance.

As a high-performance athlete, you should be eating every 2-3 hours—three meals per day, plus snacks before and after games or practice. To protect your performance, you need to plan ahead for proper fueling. Make it a habit always to have non-perishable snacks in your gym bag, and pack extra items so you never run out. The worst-case scenario is to get caught at a tournament for longer than you expected and start feeling dizzy or fatigued because you forgot to bring enough snack food. Pack your gym bag the night before so you won't feel rushed the next morning.

Ideally, each meal and snack should have a carbohydrate and a protein. Getting in a vegetable at meals is helpful but not always realistic.

Here are some good packable choices:

• Trail mix with nuts, seeds, and dried fruits
• Sliced fruit and peanut butter
• Raw vegetables and humus
• Turkey sandwich
• Bagel with peanut butter
• Protein bars
• Yogurt with nuts and granola

If you forget to pack snacks or run out, check out SCAN's recommendations for fast food options, such as:

Mexican

Burrito with grilled veggies and chicken, fish or steak

Fast Food

Grilled chicken sandwich or plain hamburger with side salad

Sub Sandwich/Deli

Turkey or grilled chicken sandwich with side salad or side of chili

Italian

Piece of fish or chicken, side of pasta and side salad

Chinese

Steamed chicken and vegetables with a side of brown rice

Bagel Shop

Bagel with peanut butter or egg

Finally, keep a reusable water bottle with you at all times and hydrate throughout the day. Sometimes, adding a few slices of lemon or lime makes it more appealing and easier to drink.

Photo Credit: morguepress.com

Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
Kait Fortunato
- Kait Fortunato is a registered dietitian at Rebecca Bitzer & Associates, a large and experienced nutrition practice in Maryland. She focuses on individualized nutritional recommendations...
More Cool Stuff You'll Like

10 Easy Ways to Eat Real Food

When it comes to healthy eating, more important than looking at the calories, you should be focusing on the ingredients you are consuming. It is easy in...

5 'Healthy' Side Dishes That Are Worse Than French Fries

The Cheat Meal Day: Why It's Not So Smart

Are You Eating Too Much Protein?

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

The Case for Red Meat

4 'Bad Foods' That Might be Good for You

5 Ways Junk Food Can Mess With Your Head

Brown Rice vs. White Rice: Does It Really Matter?

The 6 Worst Foods for Athletes

Why You Need Dietary Fiber

5 Non-Boring Ways To Eat Chicken

3 Fruits and 3 Vegetables Athletes Must Eat

5 Protein-Packed Recovery Shakes

12 Foods Every Athlete Should Eat

How to Eat Organic Without Breaking the Bank

5 Foods That Are Stunningly High in Sodium

How Undereating Can Make You Gain Weight

5 Ways to Fuel Your Early Morning Workout

Healthy Makeovers for 3 Classic Meals

Living Near Fast Food Could Increase Your Odds of Obesity

How Friends and Family Affect Your Food Choices

11 Food Services That Deliver Ready-Made Nutritious Meals

Salad Showdown: Which Greens Are the Healthiest?

10 Athlete-Approved, High-Protein Healthy Cereals

5 Delicious Ways to Make Junk Food Less Junky

7 Foods That Are Ruining Your Workouts

5 Healthy Foods That Got a Bad Rap

Where the Paleo Diet Falls Short

Fuel Up Fast With 4 Smoothies From the New York Giants

Healthy (and Unhealthy) BBQ Ideas For Athletes

Tips for Healthy Weight Gain

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Load Up on These Foods at Your Backyard Barbecue

Small Change, Big Difference: 5 Foods You Should Buy Organic

9 Athlete-Approved Peanut Butter Sandwiches

Terrible Toppings: The 5 Worst Things We Put on Food

A Sneaky Food Additive Athletes Should Avoid

Diet Changes: 5 Tips to Help You Stick to Your Plan

The Boston Cannons'

How to Deal With Your Sugar Cravings

6 Eating Mistakes That Undo Your Workouts

The Best Foods for Digestive Health

You Should Eat the Peel of These 12 Fruits and Vegetables

Spice Up Your Healthy Cooking With These Lively Combos

5 Nutritional Power Combos for Athletes

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

5 'Good Foods' That Might Be Bad for You