Learn how athletes can navigate restaurants and fast food effectively, plan ahead, and make performance-focused menu choices to meet training goals.
Key Takeaways
Plan ahead and review restaurant menus before dining out.
Stick to performance plate principles: lean protein, complex carbs, and colorful vegetables.
Choose lean meats, whole grains, and nutrient-rich sides over fried or high-fat options.
Portion control matters—avoid oversized meals and high-calorie sauces.
Hydration and pre-meal snacks prevent overeating and optimize performance.
Why It Matters
Eating out is common for athletes, whether with friends or during travel. Making informed menu choices supports energy, recovery, and performance. Planning ahead ensures meals meet nutritional needs without overconsumption or high-fat foods. Using performance plate guidelines helps athletes maintain body composition, energy levels, and training outcomes consistently.
Pro Tips
- Look up the menu online and identify healthy options beforehand.
- Request sauces and dressings on the side to control added calories.
- Choose vegetables and fruit to add color and nutrients to the plate.
- Bring a small snack if you’ll be hungry before the meal.
How To Do It
- Select lean proteins like grilled chicken, turkey, or fish.
- Choose complex carbs: brown rice, quinoa, pasta, or whole grains.
- Add vegetables to at least half of your plate for micronutrients.
- Control portions; avoid oversized meals or extra bread.
- Hydrate with water or milk rather than sugary beverages.
Common Mistakes
- Eating fried foods and high-fat sauces—fix by choosing broiled or grilled options and sauces on the side.
- Ignoring portion sizes—fix by using performance plate guidelines and splitting large servings.
Quick Options (≤ 30 min)
- Fajitas with vegetables and lean protein at Mexican restaurants.
- Steamed veggies and rice with sauce on the side at Asian restaurants.
- Lean meat and veggie-topped pizza with tomato sauce.
- Grilled sandwich or salad with dressing on the side at American-style eateries.
Full Meals (1–2 hours)
- Performance plate for weight gain: ½ grains, ¼ protein, ¼ vegetables, fruit, healthy fats, and beverage.
- Performance plate for weight maintenance: ½ vegetables, ⅓ protein, smaller portion of carbs, fruit, fats, and beverage.
- Performance plate for weight loss: ½ fruits & vegetables, 30–35% lean protein, smaller portion of grains, healthy fats, and beverage.
Hydration
Prioritize water or milk with meals to stay hydrated and aid recovery. Avoid sugary drinks that add empty calories.
Anti-Inflammatory Focus
Include colorful vegetables and fruit to support recovery and reduce inflammation from training stress.
Next Steps
Ready for a personalized plan with a real Sports Dietitian?