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TIPS for EATING ON THE ROAD:
ü Keep WATER with you at all times. Plane and bus travel tends to dehydrate our bodies. Dehydration = poor performance. Carry your water bottle and fill it up.
ü USE CAUTION if carbo-loading before your competition. It may make you feel heavier due to the water that is stored with glucose (carb) in the muscle. For most sports, carbo loading will not help. Eat your normal high carbohydrate diet (plenty of grains, fruits and veggies). Remember that BIG pasta/pizza meals can be high in fat and that will not help your sport. If you want to splurge, do it after your big WIN!
ü Make HEALTHY choices. Choose baked or grilled foods not fried, limit sweets (notice limit not eliminate), and avoid heavy cream sauces.
ü EAT FREQUENTLY throughout the day. Eating every 2-3 hours will keep you fueled!
ü Stay on SCHEDULE. Following your normal routine will help you perform at your peak. Eat, drink and sleep according to your normal schedule
ü EAT a high carb, low fat BREAKFAST. Remember to fuel your body in the morning with plenty of high quality foods that will digest easy.
Common fast food meals contain 1200-2200 calories per meal. Making smart selections when eating at your favorite fast food restaurant can help you stay lean, fast and strong. Be sure to make smart substitutions to avoid eating a high calorie/fat meal. Choose a salad with light or low fat dressing, or order only small fries. Drink Water or Unsweetened Tea with meals.
Burger King Hamburger no mayo
BK Broiler- no special sauce
Chicken Whopper Jr- no mayo
Whopper Jr - no mayo
Chicken Caesar or Garden Salad
Light or Fat free Dressing
McDonald's Small Hamburger
Grilled Chicken Sandwich-no mayo
Grilled Chicken Salad-fat free dressing
Egg Mcmuffin
Caesar Salad
Chef Salad
Taco Bell Bean Burrito
Regular Soft Taco/Chicken Soft Taco
Wendy's Chili - larger or small
Grilled Chicken Sandwich- no mayo
Grilled Chicken Salad
Spring Mix Salad/Mandarin Chix Salad
Hamburger- no mayo
Subway All low fat subs
Light mayo, baked chips, with water
Add all vegetables
Taco Del Mar Naked Burrito
Soft Tacos
Black or Whole Beans
Azteca Chicken (Pollo) or Beef (Carne) Asada
Whole (not refried) beans
Chicken Enchilada
Fajitas (hold the sour cream and cheese)
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