Check out these fast food strategies to keep you performing at the top of your game!
You’re out on the road, heading to a game, and you’re starving. How about some fast food? You have to eat so you’re prepared for your game, but there are so very many choices that it’s just overwhelming! How do you choose? Here are five things to keep in mind.
Size and calories. How much food do you need?
This should be determined based on how long it is until you will be competing. More food can be consumed if it will be several hours until you have to play. Less food should be consumed if you have to compete in a short time frame.
Most people, including teen athletes who burn through calories like mad, pick options with too many calories. The basic choices, like a hamburger or a cheeseburger, with a small side, provide enough to get through a game.
The basic children’s meals are good starting points. Added bonus: you can get them with milk instead of soda and fruit instead of fries!
Performance-based choices. What will make you shine?
Fat vs. Carbs
This is based on what type of athlete you are. Endurance athletes run (hah!) better on fatty foods, especially if they’ve adapted to them. Strength and power and sprint athletes need to burn a lot of carbs and eating a lot of fat before competition will limit their ability to do that. Team sport or mid-distance athlete? It’s based on your position or specific distance.
Opt for grilled over fried foods and lean meats instead of fatty meats. And limit condiments that limit performance. You don’t need mayo, ketchup AND special sauce. Pick 0 or 1 of those options.
Think about your toppings. Cheese, croutons and salad dressing? How about one of those? Fried onion straws? Bacon and cheese and grilled mushrooms? Not today, thanks. Put the dressing on the side and skip the rest.
Fiber. Can you handle it?
If you eat a lot of fiber on a regular basis in the form of whole grains, beans, fruits, veggies, nuts and seeds AND you perform well with no GI issues, great! Keep eating a lot of fiber.
If you have GI issues, limit the bothersome foods as well as anything else that you know bothers you. This could be fat, it could be fiber or spicy foods, or it could be FODMAPs.
Nerves. Are they keeping you from fueling up?
If you can’t eat because you’re nervous or terrified, there are a couple of things to try.
- Find a good sports psych specialist to help with the nerves. A good coach can also help with this.
- Can you drink instead? Would a drink like Boost or Ensure work for you?
- Try tiny amounts of foods. Can you keep down a couple of crackers? a slice of bread? Half a banana? If this works, can you do it a couple of times before a competition, or do it 30-60 minutes before starting?
- Can you eat or drink anything (very quickly) at half time? Or during the event? This is obviously dependent on the sport and time or distance. Nobody would stop in the middle of running 400m for a drink, nor would they call a halt in the middle of a wrestling match.
Fruits and veggies. More is better 99% of the time!
These are essential for vitamins, minerals and the myriad plant chemicals that act as antioxidant and anti-inflammatory compounds. More is better.
Look for salads or fruit sides.
Take these from home as snacks. Many fruits travel well, as do pre-cut veggies.
It’s okay to limit these BEFORE an event or heavy training session if your GI tract can’t handle them. It’s NOT okay to avoid them all together (see the comment about them being essential above).
Thirsty? Consider your liquids.
Water is always a good choice. It can be still, mineral or sparkling water. Still water has an edge here, as bubbles can cause a sense of fullness that isn’t welcome during competition.
Next best is non-caloric beverages like unsweetened tea or diet soda (I know, I know!).
Caloric beverages that provide a wide range of nutrients are also useful. Think milk, 100% fruit juice, soy milk, nut milks and so on. Even there, though, go for the plain and unsweetened versions.
Avoid things like regular soda, fancy coffee drinks and milkshakes. They can have a LOT of calories from sugar and fat with very few nutrients. Do you need them? And do those calories come from a macro that you need (carbs or fat)?
For caffeinated drinks like coffee and soda, do you need the caffeine? If you’re using it strategically in a way that you have shown to work for your upcoming competition, great. If either the sugar or the caffeine will throw off your performance, avoid options with high levels of either of those.
Can’t find what you want? Personalize your meal.
Almost all restaurants allow you to pick your toppings and sides to craft a healthier option that will support your performance goals. Add veggies to sandwiches or salads, get more fruit, put salad dressing on the side, and go for full grain bread or rolls.
You can also split very large portions in advance by asking for a takeout container when your food is delivered. Don’t over eat and negatively impact your upcoming competition. Save the second half for a recovery meal after you win!
Bonus Pointer: Take Your Food Along
Nowhere is it written that you have to stop and buy food while out for competitions. You can also take your own food along. Benefits include
- Time saved because you can eat on the road
- Money saved because you’re not buying one portion at a time
- You know your choices are healthy
- You know your choices work for you
If you noticed the comment about fruits and veggies traveling well as snacks but you’re not sure which ones to try, OR if you want to take your food along, check out my Snack List! It’s free!
If you need help or have questions about specific choices for YOU, get in touch here for a free Discovery Call! I look forward to hearing from you! For related information on healthy foods, check out this article on arranging your house to see the healthiest foods first and articles on whole grains, beans, berries and greens!