I recall not so long ago when
I was at a weightlifting meet with my husband and the hanger had set in. He was
coaching a couple of athletes and competing and I wasn’t going to miss any of
it because, to be honest, I find the sport to be incredibly exciting and when
either him or his athletes are lifting, I like to imagine that I am an amateur
sports photographer with my iPhone. At this particular meet, there were no food
vendors and really no good time between athletes to head out to find food. The
meet sessions started to go long and soon I found myself cranky and eating a bag
of Skittles from the lonesome vending machine nearby. I started to wonder how
many other people were as ill prepared as I was and even more importantly, how
many of those people were the athletes competing in the meet? As a coach,
athlete, friend, family member, or fan, the necessity of meal planning on the
road is essential to keep everyone happy. Eating on the road usually ends up in one of
the Three H’s: Happy, Hurting, or Hangry. Creating a plan for optimal nutrition while
on the road will decrease the stress associated with wondering if your meal
will give you dreadful side effects such as food intolerance and diarrhea
(Hurting), and maintaining a meal patter with set meal and snack times centered
around your travel will prevent a systemic presentation of hunger and anger
(Hangry), resulting in better performance and positive outcomes for all
(Happy).
General Tips: Some helpful tips include carrying
a water bottle with you and creating a meal pattern that includes plans for
eating out. Make sure if you bring your
own meals that they are kept at the appropriate temperature of 40 F degrees or
below and not to eat any perishable foods that have been out at room
temperature longer than two hours. Packing a lunch box and ice packs with your
luggage can be handy if you participate in sporting events that have large
periods of time between weigh-in and competition time. If you don’t have a
grocery store near the competition venue or hotel you are staying in, most
convenience stores carry bread and peanut butter. If you are lucky, you might
score some bananas to make a PB & Banana sandwich. Just don’t forget some
disposable silverware!
Protein: Good sources of protein that are shelf stable
to take on the road with you include packed tuna or chicken (preferably in
water), peanut or almond butter, unsalted nuts and seeds, turkey/buffalo/beef
jerky, drink mixes for recovery beverages, and protein powder.
Carbohydrates: Good sources of carbohydrates
to bring on the road include granola, instant cereals such as oatmeal, instant
rice/noodles/quinoa or couscous, whole-grain snack crackers, protein bars, meal
replacement powder, powdered sports drinks, and dehydrated fruit.
Dining Out: If you are going to be dining out, do not start
the trip by being experimental and trying out new foods or tempting local
flavors until after the competition.
Make sure to do some research into which restaurants are in the area
that you are familiar with and choose menu options. Try to stay away from fried foods and high
fat options, as they are likely culprits for stomach upset. Choose foods that are baked, broiled,
steamed, or roasted. If you’re planning
pasta for the night, go for the red sauce versus the creamy white sauce. And if you or your athletes decide to
completely ignore this advice, Imodium A.D. is readily available at most corner
stores.
Allison Koch MA RD/LDN is completing her PhD in
Nutrition at the University of North Carolina-Greensboro. She enjoys working
with sports nutrition and weight management clients at www.aplus-nutritionandstrength.com. Twitter
@DietitianAlli
