Tips on Healthy Eating for Away Games | STACK
X

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

Tips on Healthy Eating for Away Games

November 20, 2012 | Justin Wetherby

Must See Nutrition Videos

Athletes should never underestimate the importance of nutrition. It is arguably the most critical driver of performance enhancement and injury prevention. (See Nutrition Guidelines for Basketball Players.) But when they travel to away games and tournaments, many basketball players are faced with less than ideal meal options.

How do you eat healthy when your pre- or post-game meal is served up at McDonald's and Burger King? Check out this post-workout meal option from Wendy's, put together by Stronger Team's Blair O' Donovan:

This under-$10 meal is a good example of how it's entirely possible for basketball players to stick to a healthy eating plan when the team bus stops at a fast food restaurant. (See also Fast Food and Student-Athletes.) You can't out-train a poor diet, but neither do you have to eliminate favorites like chili and milk shakes. Here are a few more tips to keep you on track.

Keep a daily food journal

Keeping a food journal is the first step to eating healthier. Most players have no idea about the amount of calories they consume daily. Writing it all down provides a visible record of the foods and drinks they probably shouldn't be taking in. Yes, it can get annoying, so I typically have my players journal what they eat for a week or so, then make changes based on that.

Eat plenty of protein and good fat for breakfast

Eating protein and good fats early in the day increases the feeling of fullness and decreases cravings for sugary foods and drinks. The most common mistake basketball players make is eating a breakfast heavy in carbohydrates like cereal or bagels, with hardly any protein or fat. This leaves them feeling hungry an hour or two later, often craving more of the same types of foods. This doesn't mean you're not allowed any carbohydrates. One of my favorite healthy breakfast options for basketball players looks like this:

  • Three scrambled eggs
  • One piece of toast with a tablespoon of peanut butter
  • Whey protein shake

Altogether, this meal provides 25 grams of fat, 23 grams of carbohydrates and 50 grams of protein.

Justin Wetherby
- Justin Wetherby is an Exercise and Sport Science Student at the University of North Carolina. He has worked with hundreds of athletes, including high school,...
Justin Wetherby
- Justin Wetherby is an Exercise and Sport Science Student at the University of North Carolina. He has worked with hundreds of athletes, including high school,...
Must See
Why You Should Never Doubt Colin Kaepernick
Views: 16,189,942
Roy Hibbert 540 lbs Deadlift
Views: 1,544,986
Antonio Brown Juggles 3 Footballs
Views: 1,088,316

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Where the Paleo Diet Falls Short

5 Non-Boring Ways To Eat Chicken

The Best Foods for Digestive Health

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

5 Healthy Foods That Got a Bad Rap

Fuel Up Fast With 4 Smoothies From the New York Giants

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

Salad Showdown: Which Greens Are the Healthiest?

Healthy (and Unhealthy) BBQ Ideas For Athletes

Terrible Toppings: The 5 Worst Things We Put on Food

How Undereating Can Make You Gain Weight

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

Why You Need Dietary Fiber

Spice Up Your Healthy Cooking With These Lively Combos

Healthy Eating at Restaurants: Decoding a Diner Menu

How to Eat Organic Without Breaking the Bank

5 'Good Foods' That Might Be Bad for You

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

10 Easy Ways to Eat Real Food

6 Eating Mistakes That Undo Your Workouts

The Healthiest (And Unhealthiest) Ways to Eat Chicken

You Should Eat the Peel of These 12 Fruits and Vegetables

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

12 Foods Every Athlete Should Eat

Living Near Fast Food Could Increase Your Odds of Obesity

Are You Eating Too Much Protein?

6 Healthy Foods You're Overeating

5 Ways Junk Food Can Mess With Your Head

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Case for Red Meat

7 Foods That Are Ruining Your Workouts

The 6 Worst Foods for Athletes

5 Nutritional Power Combos for Athletes

5 Ways to Fuel Your Early Morning Workout

5 Protein-Packed Recovery Shakes

The Boston Cannons'

10 Athlete-Approved, High-Protein Healthy Cereals

Healthy Makeovers for 3 Classic Meals

How Friends and Family Affect Your Food Choices

5 Foods That Are Stunningly High in Sodium

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

11 Food Services That Deliver Ready-Made Nutritious Meals

A Sneaky Food Additive Athletes Should Avoid

How to Deal With Your Sugar Cravings

4 'Bad Foods' That Might be Good for You

3 Fruits and 3 Vegetables Athletes Must Eat

Load Up on These Foods at Your Backyard Barbecue

9 Athlete-Approved Peanut Butter Sandwiches

5 Delicious Ways to Make Junk Food Less Junky