How to Eat Healthy When Dining Out

Understanding basic nutrition guidelines for pre and post-game fueling is crucial for athletes, with recommendations applicable to most active individuals.

1

PRE-GAME

Protein Low to moderate protein intake.

Carbohydrate Your pre-game meal should be higher in carbohydrate than your post-game meal.

2

POST-GAME

Carbohydrate High-quality carbs facilitate protein absorption into muscles for repair and recovery.

Fat Having higher amounts of fat is a great idea after a competition.

1. Wendy’s Pre-Game: High-quality carbs aid protein absorption for muscle repair. Pro Tip: A single packet of your favorite protein powder and mix into oats.

Best menu at the popular restaurant:

2. Applebee’s Pre-Game: Cedar Grilled Lemon Chicken: grilled chicken, Granny Smith apple relish, rice, cranberries, honey-glazed pecans, & quinoa. Post-Game: Pepper Crusted Sirloin & Whole Grains

3. Chipotle Pre-Game: Burrito Bowl: brown rice, grilled chicken, fajita, & salsa. Post-Game: Taco Salad: In addition to the bed of lettuce, request any protein of your choice, rice, beans, fajita.

3. Chik-Fil A Pre-Game: Greek Yogurt Parfait + Bowl of Chicken Noodle Soup + Side of Fruit Post-Game: Grilled Chicken Market Salad or Spicy Southwest Salad

3

TAKE CONTROL

Don't hesitate to ask for specific items not on the menu. Be respectful and appreciative, and most places will accommodate your request.

4

SPEND A FEW EXTRA BUCKS

Sometimes when you’re in the moment, it can be really hard to justify spending more for higher quality food.

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WANT TO READ MORE?

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