Whether it’s a weekend tournament or a family vacation, making sure your athlete gets the correct amount of carbohydrates, protein, fat, and fluids is especially important while on the road. But while it can feel challenging at times, eating right for youth sports while travelling doesn’t have to be difficult.
If you are going to eat out after the day’s games or if you’re packing a cooler the night before, below are some ideas to help make providing healthy meals for your athlete easier.
Just like at home, their goal should be to consume the right balance of carbohydrates, fats, proteins, and fluids to fuel, optimize, and repair their bodies for peak performance while travelling.
Fast Food Ideas
Familiarize yourself with different types of restaurants that offer high-performance food options and nutrient information.
- Mexican: burrito or soft tacos with grilled veggies, chicken, fish, or steak
- Fast food: grilled chicken sandwich, hamburger, veggie burger, or grilled chicken salad
- Sandwich restaurant: chili and side salad or turkey sandwich
- Bakery restaurant: veggie sandwich and low-fat garden vegetable soup or smoked turkey breast sandwich
Snacks To Pack In A Cooler
- Trail mix with dried fruit, nuts, and seeds
- Fresh fruit, sliced vegetables
- Bagel with nut butter, dry ready-to-eat cereals, sports bars
- Hydrating beverages such as water, sports water, sports drink, and 100% fruit juice
- String cheese, yogurt
Tips To Take With You
- Choose restaurants that allow substitutions (like vegetables and fruit) when menu items are not a good fit for your athlete’s nutritional needs
- Tailor your meals at restaurants: specify bake, broil, grill, roast, and “on the side.”
- Plan ahead! Prepare a travel pack with snacks and beverages that support your performance eating plan.
Modified document written by SCAN registered dietitians (RDs). www.scandpg.org