Tara L. DeSorbo, R.D. joins
us each month to answer your nutrition questions.
Q: I consider myself to be a very healthy eater but I am concerned
about making the right choices when I am not at home. My job includes a lot of traveling and eating out at restaurants,
and I do not want to disrupt my eating patterns while on the road. Also, do you have any recommendations for
eating during out-of-town races?
Eileen—Blue Bell, PA
A: Ensuring adequate nutrient intake and maintaining consistency of
eating patterns can be a great challenge when traveling. Often there are many obstacles, both
expected and unexpected, that can prevent adequate intake. As an athlete, it is especially important to
address these obstacles to avoid decreased performance or decreased training
capacity. It is important to choose the
proper fuel for optimal performance.
When traveling, some specific concerns include, consuming enough
carbohydrates to replenish glycogen stores, consuming too much fat, and
drinking enough to maintain normal hydration.
Although fast food is
generally high in fat and low in carbohydrates, recently many franchises have
begun to offer lower fat, more nutritious choices. Now foods such as low-fat milk, baked potatoes, pasta, grilled
chicken, and veggie burgers can be found at fast food restaurants.
At other restaurants, high
carbohydrate choices are usually available.
Concerns may be more about fat content and portion size. Descriptions of foods on the menu can help
you to determine the level of fat in that choice. Words such as, fried, crispy, breaded, scampi-style, creamed,
buttery, au gratin, and alfredo suggest high fat content. Lower fat choices may be described as broiled,
grilled, charbroiled, steamed, marinara, and “in its own juice.”
The portions at restaurants
are generally larger than when making the same food at home. Depending on your personal calorie needs,
you may need to adjust the meal size.
If you are unsure of the amount given, a general rule-of-thumb is to eat
˝ of meal and take the rest home. If
you realize later that you did not eat enough, you will have the rest of the
meal available to you.
Especially prior to
competition, it is important not to change the types of food you eat (which can
be easy to do when traveling). Your
body gets used to your typical food choices and can respond negatively if you
make abrupt changes. This response can
negatively affect your performance. Try
to order foods that you are used to eating at home (vs. a rare ethnic
cuisine). Also, do your best to keep
your body on a similar eating schedule as it is at home. This can help you to ensure adequate calorie
intake.
When traveling, the
availability of food between meals is usually limited. Pack non-perishable snacks with you such as,
energy bars, breakfast bars, fruit, and pretzels. Snacks between meals can help you to meet your carbohydrate and
calorie needs (especially if your meals are lacking in those areas when
traveling).
Hydration status may become
a concern while traveling. Air travel
in particular, can contribute to dehydration.
The pressurization of the cabin air increases fluid losses. Also, because availability of fluids may be
limited, it can be easier to allow yourself to fall into a state of
dehydration. Make an effort to stop at
a vending machine, convenience store, or gift shop to stock up on fluids such
as, water, sports drinks, and fruit juices.
ABOUT THE AUTHOR
Tara L. DeSorbo, R.D. is a Pennsylvania-based triathlete, marathoner,
and former NCAA Division I swimmer. She currently serves as a dietician
with the Belmont Center for Eating Disorders and is the Director of Client Care
for Nutritional Health Systems, LLC.
If you have a question that you would like to see answered by Tara in this newsletter,
please e-mail her at nutritionalhs@hotmail.com.
