![\"\"](\"https:\/\/www.sst.training\/blog\/wp-content\/uploads\/2016\/07\/plate-vegetables-grain-leanmeat-fruit.jpg\")
<\/a><\/p>\nSmart Choices for eating at a Hotel Breakfast Bar:<\/p>\n
\u00b7 Plain yogurt (preferably Greek, if available) with fresh fruit<\/p>\n
\u00b7 1-2 Oatmeal packet (make with 2% milk or water) and handful of nuts or cinnamon<\/p>\n
\u00b7 Peanut butter + fresh fruit (i.e. banana, apple, strawberry) on whole wheat toast<\/p>\n
\u00b7 2-3 hardboiled eggs + fruit<\/p>\n
\u00b7 Omelet bar (2-3 eggs + veggies + cheese + meat)<\/p>\n
\u00b7 Scrambled eggs and fruit<\/p>\n
\u00b7 1-2 Single serve cereal (cheerios or oat bran) with milk. Skip the surgery options!<\/p>\n
\u00b7 Whole wheat toast with eggs & 1-2 slices of bacon<\/p>\n
*These are just suggestions, you need to eat enough to feel that you have enough fuel for the day. You can mix and match all good choices to make a large enough meal (ie. Greek yogurt with fruit + oatmeal package with nuts + scrambled eggs on whole wheat toast)<\/p>\n
AVOID<\/u><\/b><\/p>\n
\u00b7 Sugary cereals (such as frosted flakes, fruit loops, etc.)<\/p>\n
\u00b7 Muffins, croissants, pastries<\/p>\n
\u00b7 Pancakes with maple syrup<\/p>\n
\u00b7 Overloading the bacon, try to stick to 1-2 pieces at most<\/p>\n
\u00b7 Bagels and cream cheese<\/p>\n
\u00b7 Fruit juices<\/p>\n
\u00b7 Coffee, tea, or other caffeinated\/sugary beverages<\/p>\n
Smart Choices for eating at a Restaurant:<\/p>\n
When eating at a restaurant be smart, choose more <\/b>vegetables, fruit and lean meats and cut down on excess fat, salt and refined sugar.<\/p>\n
\u00b7 Read menu descriptions to make the best choices <\/b>\u2013Try to avoid battered\/deep-fried, breaded, creamy, crispy, au gratin or in cream sauce. These options are often high in calories, unhealthy fats and\/or sodium<\/p>\n
\u00b7 Be careful with salt<\/b> \u2013 restaurant food tends to be high in sodium. Instead of salty fries, order a side salad and ask for vinegar & oil based dressings on the side<\/p>\n
\u00b7 Stay away from high calorie drinks <\/b>\u2013 pop is a huge source of hidden and empty calories. Try drinking water, or milk instead. Diet drinks do not refuel muscles during recovery.<\/p>\n
\u00b7 Avoid super-sized portions<\/b> – Some restaurant meals can run up to 1000-2000 calories or more. Choose a smaller portion size, order a side salad instead of fries and choose water as your beverage.<\/p>\n
\u00b7 Special order <\/b>\u2013 ask for baked, broiled, steamed, or stir-fried, instead of battered, deep-fried items. Request vegetables and main dishes without rich sauces. Avoid large amounts of dressings, spreads and extra cheese. Choose oil & vinegar or Italian dressings in small amounts or ask for them \u201con the side.\u201d<\/p>\n
Smart Choices for eating at Common Fast Food Restaurants:<\/p>\n If at all possible try to avoid fast food restaurants while on the road and use them only as a last resort. However, when food cannot be purchased at a grocery store and there is no time for a sit down restaurant, this may be the only option.<\/p>\n Fast food doesn\u2019t have to be all bad as they provide quick service, inexpensive food of consistent quality, and can be easily accessible, but thought has to be put into food selection in order to keep you nutrition and performance in check.<\/p>\n Subway<\/b><\/p>\n \u00b7 Choose whole wheat bread or salads<\/p>\n \u00b7 Loads of veggies, ANY kind<\/p>\n \u00b7 Choose meats such as chicken breast, turkey or tuna<\/p>\n \u00b7 Dressings such as mustard or house dressing\/Italian<\/p>\n Avoid<\/u><\/b><\/p>\n \u00b7 White bread and bread with extra cheese on top<\/p>\n \u00b7 Deli meats and those covered in sauce such as; cold cut, sweet onion teriyaki, meatball, or butter chicken<\/p>\n \u00b7 Extra cheese or bacon<\/p>\n \u00b7 Creamy or mayonnaise based sauces<\/p>\n \u00b7 Fountain drinks or pop<\/p>\n \u00b7 Chips\/cookies<\/p>\n McDonalds<\/b><\/p>\n \u00b7 Breakfast<\/b><\/p>\n o Egg McMuffin \u2013 sausage or ham<\/p>\n o Breakfast wraps \u2013 Kale & Feta<\/p>\n o Yogurt and fruit<\/p>\n o Oatmeal and dried fruit<\/p>\n Avoid<\/u><\/b><\/p>\n o McGriddles<\/p>\n o Hash browns<\/p>\n o Bagels<\/p>\n o Biscuits<\/p>\n o Muffins<\/p>\n o Fruit Juice<\/p>\n \u00b7 Lunch \/Dinner<\/b><\/p>\n o Grilled chicken wraps- sweet chili<\/p>\n o Grilled chicken sandwiches \u2013 \u2018The 12\u2019<\/p>\n o Greek Salad<\/p>\n Avoid<\/u><\/b><\/p>\n o Burgers & Double burgers<\/p>\n o Creamy sauces \u2013 McChicken Sauce, Big Mac Sauce, BBQ<\/p>\n o Fries<\/p>\n o Fountain drinks & Juice<\/p>\n o Cesar Salad<\/p>\n o Desserts \u2013 pies, ice cream, cookies, pastries<\/p>\n Pizza<\/b><\/p>\n \u00b7 Loads of veggies<\/p>\n \u00b7 Lean meats like chicken, ham or back bacon (Canadian Bacon)<\/p>\n \u00b7 Thin crust<\/p>\n \u00b7 Feta cheese instead of mozzarella<\/p>\n Avoid<\/u><\/b><\/p>\n \u00b7 Extra cheese<\/p>\n \u00b7 Thick crust\/stuffed Crust<\/p>\n \u00b7 Fatty meats \u2013 peperoni, sausage, bacon, ground beef, porchetta<\/p>\n Chick-fila<\/b><\/p>\n \u00b7 Breakfast burrito<\/p>\n \u00b7 Oatmeal<\/p>\n \u00b7 Greek yogurt<\/p>\n \u00b7 Salad with dressing on the side (vinaigrette options)<\/p>\n \u00b7 Wraps\/sandwiches with grilled chicken<\/p>\n \u00b7 Side Salads w\/ vinaigrette dressings on the side<\/p>\n Avoid<\/u><\/b><\/p>\n \u00b7 Fried chicken options<\/p>\n \u00b7 Biscuits<\/p>\n \u00b7 Bagels<\/p>\n \u00b7 Cinnamon buns\/pastries<\/p>\n \u00b7 Hash browns\/French fries<\/p>\n \u00b7 Creamy dressings\/BBQ Sauces<\/p>\n","protected":false},"excerpt":{"rendered":" Most athletes, once they reach the elite level, will have to do some traveling to training sessions, training camps, or competitions\/tournaments. This travel can present a challenge to young athletes who are trying to take in enough calories to fuel their activity but that is healthy enough to keep them performing at an optimal level. … Continue reading “Sports Nutrition on the Road –Part 1: Tackling Hotels, Restaurants & Fast Food”<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":7069,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":""},"categories":[7,140],"tags":[],"class_list":["post-2315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-nutrition"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=2315"}],"version-history":[{"count":2,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2315\/revisions"}],"predecessor-version":[{"id":7070,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2315\/revisions\/7070"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/7069"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=2315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=2315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=2315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.sst.training\/blog\/wp-content\/uploads\/2016\/07\/hotel-breakfast-bar.jpg\")
<\/a><\/p>\n